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)