January 10, 2023

Group Warm-up (2 RDs)

    • 1 min Jump Rope/ Bike
    • 30 Skips
    • 25 Air Squats
    • 20 Alt Lunges
    • 15 Banded Thrusters
    • 10 Banded Good Mornings
    • 5 Tempo Push-ups

Pre-Game (4 RDs)

    • 8-6-4-2 Dbl KB Deadlift (With 4 pairs of KB of increasing weight perform all sets consecutively with little rest then move on to the pull-ups. That’s 1 round!)
    • 4 Negative Pull-ups (Jump up into the top position then lower yourself slowly.)

Workout

35 sec work/ 15 sec rest x 5 rounds

    • Renegade Rows
    • KB Tactical Lunge
    • Battle Ropes
    • Squat Jumps
    • Skierg
  • Take 1 min rest after round #3.
Posted in , , , , , ,