January 13, 2022
Group Warm-up
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- 1 minute Jump Rope
- 20 Power Jacks
- 20 Rear Lunges (10/10)
- 20 banded thrusters
- 1 minute Jump Rope
- 20 Power Jacks
- 20 Rear Lunges (10/10)
- 20 banded thrusters
- 1 minute Jump Rope
Pre-Game EMOM
- 75 DB Thrusters
- EMOM 3 Burpees at the top of every minute then continue to chip away at the thrusters.
Workout – For Time
RD 1 = 4 – 8 – 12 – 16 Reps then 1 minute Jump Rope/ Skierg/ Bike
RD 2 = 16 – 12 – 8 – 4 Reps then 1 minute Jump Rope/ Skierg/ Bike
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- KB High Pull —–> Goblet Squat
- Wall Balls
- Slam Ball Jumping Jacks
- Half Burpees
- KB Cross Body Deadlift (1 KB)
Posted in Burpees, Dumbbell Training, EMOM, Jump Rope, Kettlebell, Metabolic Conditioning, SkiErg, Thrusters