March 17, 2022

Group Warm-up

  • 2 min Jump Rope then 2 rounds of…
    • High Knees
    • Butt Kickers
    • Stiff Leg March
    • Arm Circles
    • Hand Release Push-ups
    • Pigeon Stretch

Pre-Game

35 sec work/ 15 sec rest x 4 rounds

    • Dbl KB Racked Hold
    • KB Racked R OH Hold L
    • KB Racked L OH Hold R

Workout Circuit

30 sec work/ 10 sec rest x 6 rounds Take 1 minute rest after 2 rounds.

    • TRX Reclines
    • KB Figure 8 w/ OH Press
    • KB Tactical Lunge
    • Knee Knee DBl Knee Crunches
    • KB Dynamic Squats
    • Alt KB Snatch (Switch sides each round.)

Core Finisher (3 RDs)

    • 20 Mountain Climbers
    • 15 Slow Bicycle Crunches (Knee to opposite elbow.)
    • 10 Reverse Crunch w/ Kip
    • 5 Rollouts/ Walkouts
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