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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