January 12, 2022
Group Warm-up (2 RDs)
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- 50 Jumping Jacks
- 40 Air Squats
- 30 Forward Lunges (15/15)
- 20 Mountain Climbers (R+L=1)
- 10 Plank Jacks
- 5 Tempo Push-ups
Pre-Game EMOM (10 min)
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- Min 1: 2 Push-ups, 3 Jump Squats, 4 Med Ball Thrusters
- Min 2: 3 Push-ups, 4 Jump Squats, 5 Med Ball Thrusters
- Min 3: 4 Push-ups, 5 Jump Squats, 6 Med Ball Thrusters
- Min 4: 5 Push-ups, 6 Jump Squats, 7 Med Ball Thrusters
- Follow the pattern until…..
- Min 10: 12 Push-ups, 13 Jump Squats, 14 Med Ball Thrusters
Workout – For Time
12 – 6 – 12 – 6 – 12 – 6 – 12
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- DB Push Press
- KB High Pulls
- KB Goblet Squat
- Alt DB Snatch
- 4 Burpees (after each round)
- Use 2 sets of DBs and KBs. A medium pair for the rounds of 12 and a heavy pair for the rounds of 6.