November 4, 2022

Group Warm-up (3 Rds)

    • Dynamic Squats
    • Butt Kickers
    • Skips
    • Banded Thrusters
    • Arm Circles
    • Up Dog/ Down Dog

Pyramid Workout

6 – 8 – 10 – 12 – 10 – 8 – 6

    • DB Snatch (R)
    • DB Snatch (L)
    • Hang Squat Cleans
    • Split Jumps (R+L=1)
    • KB Figure 8’s
    • 200 m Run

Core Finisher (3 RDs)

    • 20 KB H2H Swings
    • 15 Russian Twists (R+L=1)
    • 10 Reverse Crunch w/ Knee Kip
    • 5 Ab Wheel Rollouts/ Walkouts
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