September 17, 2022

Group Warm-up 

  • 300 m Run then 2 rounds of…
    • 40 Air Squats
    • 30 Forward Lunges
    • 20 Mt Climbers (R+L=1)
    • 10 Plank Jacks
    • 5 Tempo Push Ups
  • Finish w/ 300 m Run

Pre-Game EMOM 

    • Min 1 – 10 DB Lunges/1 Burpee
    • Min 2 – 9 DB Lunges/2 Burpees
    • Min 3 – 8 DB Lunges/3 Burpees
    • Min 4 – 7 DB Lunges/4 Burpees
    • Min 5 – 6 DB Lunges/5 Burpees
    • Min 6 – 5 DB Lunges/6 Burpees
    • Min 7 – 4 DB Lunges/7 Burpees
    • Min 8 – 3 DB Lunges/8 Burpees
    • Min 9 – 2 DB Lunges/9 Burpees
    • Min 10 – 2 DB Lunges/10 Burpees

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