January 28, 2022
Group Warm-up (3 Rds)
-
-
30 Seal jacks
-
25 Air Squats
-
20 Alt rear Lunges (10/10)
-
15 band Pull A-parts
-
10 Plank jacks
-
5 Walkouts to a Push-up
-
Pre-Game EMOM (9 min)
-
-
Min #1 – 2 DB Thrusters + 9 Burpees
-
Min #2 – 3 DB Thrusters + 8 Burpees
-
Min #3 – 4 DB Thrusters + 7 Burpees
-
Min #4 – 5 DB Thrusters + 6 Burpees
-
Min #5 – 6 DB Thrusters + 5 Burpees
-
Min #6 – 7 DB Thrusters + 4 Burpees
-
Min #7 – 8 DB Thrusters + 3 Burpees
-
Min #8 – 9 DB Thrusters + 2 Burpees
-
Min #9 – 10 DB Thrusters + 1 Burpee
-
Workout – EMOM ( 5RDs)
-
-
Minute 1 – 10 Alt DB Snatch (5R/ 5L)
-
Minute 2 – 10 Seated Overhead KB Shoulder Pass
-
Minute 3 – 10 KB High Pulls
-
Minute 4 – 10 Renegade Rows w/ Push-up
-
Minute 5 – Plank (45 sec)
-
Posted in Burpees, Conditioning, Dumbbell Training, EMOM, Kettlebell, Metabolic Conditioning, Thrusters