December 16, 2021

Group Warm-up (3 RDs)

    • High Knees
    • Butt Kickers
    • Air Squats
    • Arm Circles
    • Banded Good Mornings
    • Glute bridge March

Pre-Game EMOM (12 min)

  • Odd Minute = 6-8 BB Deadlifts
  • Even Minute = 12 DB Snatches (6R/ 6L)

Workout – Couplets

Perform the following couplets at 20 sec work/ 10 sec rest for 6 rounds (12 cycles) then rest 1 minute before moving on to the next couplet.

  • #1 Battle Ropes/ Skaters
  • #2 Jumping Pull-ups/ Burpees
  • #3 Skierg/ Split Jumps

Finisher 

  • KB H2H Swings 20-18-16-14-12-10-8-6-4-2 reps
  • KB Dynamic Squats 10-9-8-7-6-5-4-3-2-1 reps