January 13, 2023
Group Warm-up
3 rounds @ 30 sec each –
-
- High Knees
- Seal Jacks
- Air Squat w/ Alt Knee Lift
- Plank Jacks
- Alt V-ups
EMOM Pre-Game (3 RDs)
- Min 1 – 10 DB/ BB Front Squats
- Min 2 – 10 Push Press
- Min 3 – Plank
Workout Couplets
- Couplet #1
- 20-18-16-14-12…2 KB Swings
- 10-9-8-7-6….1 Thrusters
- 1 min Jump Rope
- Couplet #2
- 20-18-16-14-10…2 Mt Climbers (R+L=1)
- 10-9-8-7-6…1 DB Rows (R+L=1)
- 1 min Jump Rope
- Couplet #3
- 20-18-16-14-12…2 Squat Jumps
- 10-9-8-7-6…1 Push-ups
- 1 min Jump Rope
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