Group Warm-up (2RDs)

• • Run 200 Meters
  • 25 Seal Jacks
  • 20 Air Squats
  • 15 Band Pull A-parts
  • 10 Banded Good Mornings
  • 30 sec Pigeon Stretch (R)
  • 30 sec Pigeon Stretch (L)

Workout – Couplets

30 sec work/ 15 sec rest staying on 1 couplet for 6 rounds. Take 1 minute rest between couplets.

• • Single Leg Deadlift (R)/ Single Leg Deadlift (L)
  • Side Plank (R)/ Side Plank (L)
  • Kneeling Landmine Press (R)/ Kneeling Landmine Press (L)
  • Squat & Push/ OH Hold

Core Finisher (3 RDs)

30 sec work/ 10 sec rest

• • Bird Dog Plank
  • Spiderman Mountain Climbers
  • Ab Wheel Rollouts