HIIT 011518

MLK 011518

 

Group Warm-up: 2 rds (30 sec each movement)

  • Air Thrusters
  • Arm Circles
  • Seal Jacks
  • Groiner w/T-stab
  • Plank Pointers

3min Foam Roll upper/lower

 

Partner Pre-game:  6-Minute EMOM

Min 1, 3 & 5 : 3 pull ups + 6 Push ups + 9 Air Squats
Min 2,  & 6:  3 Deadlifts + 3 Power Cleans + 3 Push Press

*1 Partner starts on minute 1 while the other starts on Minute 2….

 

Workout: (teams of 5)

Three five-minute rounds with a one-minute break.   On the sound of the clock buzzer, move to next exercise and begin immediately.

  • KB Thrusters
  • KB Swings
  • Sandbag Rotational Rear Lunges
  • Reclines
  • Shuttle Runs