Group Warm-up

• 1:30 Jump Rope then 2 rounds of…
  • 40 Skips
  • 30 Butt Kickers
  • 20 Alt Lateral Lunges (10/10)
  • 10 Banded Thrusters
  • 5 Alt Bird Dog (5/5)

Pre-Game (4 RDs)

• • 8 Tempo Sumo Squats (3 sec down/ 1 sec pause/ 2 sec up)
  • 8 KB Bottoms Up Press (8/8)
  • 30 sec Hollow Out

Couplet Workout

20 sec work/ 10 sec rest x 6 rounds

• Battle ropes/ Dynamic Groiners
• Thrusters/ Burpees
• Bench Hops/ Plate G2OH