January 18, 2022
Group Warm-up (3 RDs)
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30 Jumping Jacks
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25 Air Squats
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20 Forward Lunges (10R+10L)
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15 Band Pull A-parts
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10 Up/Down Dog
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5 Walk-outs to a Push-up
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Muscle Endurance Pre-Game
12 min Ladder – Add 2 reps each round.
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- 2 DB Renegade Row (No Push-Up)
- 2 DB Push Press
- 2 DB Deadlift
- 2 DB Front Squat
- Use 1 challenging weight for all movements.
Workout
- Round 1
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30 Mt Climbers (R+L=1)
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15 DB Clean and Press
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5 Burpees
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1 minute Jump Rope/Bike/Sk
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- Round 2
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30 Mt Climbers (R+L=1)12 DB Clean and Press5 Burpees1 minute Jump Rope/Bike/Ski
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- Round 3
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30 Mt Climbers (R+L=1)9 DB Clean and Press (Increase Weight)5 Burpees1 minute Jump Rope/Bike/Ski
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- Round 4
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30 Mt Climbers (R+L=1)6 DB Clean and Press5 Burpees1 minute Jump Rope/Bike/Ski
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- Round 5
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30 Mt Climbers (R+L=1)3 DB Clean and Press5 Burpees1 minute Jump Rope/Bike/Ski
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