September 17, 2022
Group Warm-up
- 300 m Run then 2 rounds of…
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40 Air Squats
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30 Forward Lunges
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20 Mt Climbers (R+L=1)
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10 Plank Jacks
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5 Tempo Push Ups
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- Finish w/ 300 m Run
Pre-Game EMOM
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Min 1 – 10 DB Lunges/1 Burpee
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Min 2 – 9 DB Lunges/2 Burpees
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Min 3 – 8 DB Lunges/3 Burpees
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Min 4 – 7 DB Lunges/4 Burpees
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Min 5 – 6 DB Lunges/5 Burpees
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Min 6 – 5 DB Lunges/6 Burpees
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Min 7 – 4 DB Lunges/7 Burpees
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Min 8 – 3 DB Lunges/8 Burpees
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Min 9 – 2 DB Lunges/9 Burpees
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Min 10 – 2 DB Lunges/10 Burpees
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Workout – Couplet Ladder
- Couplet #1
- KB Swings 20-18-16-14-12-10-8-6-4-2-
- Thrusters 10-9-8-7-6-5-4-3-2-1
- 400 m Run
- Couplet #2
- Mt Climbers 20-18-16-14-12-10-8-6-4-2
- DB Rows (10R/10L) 10-9-8-7-6-5-4-3-2-1
- 400 m Run
- Couplet #3
- Squat Jumps 20-18-16-14-12-10-8-6-4-2
- Push-ups 10-9-8-7-6-5-4-3-2-1
- 400 m Run
- Rest as needed