April 28, 2022

Group Warm-up

  • 200m Run/1 min Jump Rope
    • 30 Air Squats
    • 30 Seal Jacks
  • 200m Run/1 min Jump Rope
    • 20 Dynamic Squats
    • 20 Lateral Lunges
  • 200m Run/1 min Jump Rope
    • 10 Hand Release Push-Ups
    • 10 Groiners with T-Stab

Pre-Game

10 – 8 – 6 – 8 – 10

    • BB Front Squats
    • Dbl KB OH Forward Lunges (R+L=1)
    • 30 sec Squat Hold

Workout – Couplets

20 sec work/ 20 sec work/ 20 sec rest x 4 rounds

  • Couplet #1
    • Goblet Squat
    • Mountain Climbers
  • Couplet #2
    • KB Sumo High Pulls
      Slam Ball Jumping Jacks
  • Couplet #3
    • KB Glute Bridge
    • Squat Jumps

Finisher (3 RDs)

    • 20 High Plank Diagonal Knee Tucks
    • 20 Plank Jacks
    • 30 sec Hollow Out
    • 30 sec Plank