Group Warm-up

• 2 min Jump Rope then 2 rounds of…
  • Skips
  • Dynamic Squats
  • Butt Kickers
  • Arm Circles
  • Hand Release Push-ups
  • Up Dog/ Down Dog

Workout Couplets

30 sec w/ 30 sec work/ 30 sec rest x 4 rounds at each

• Landmine Front Squats/ Split Jumps
• DB Strict Press/ Mountain Climbers
• Renegade Rows/ Skierg
• Knee Knee Double Knee Crunches/ Plank

Finisher

• • 100 HEAVY KB Swings
  • EMOM 6 KB High Pulls
• Goal should be 5+ minutes. If it takes less than that you went too light!