Group Warm-up

• 2 min Jump Rope/ Bike/ Ski then 2 rounds of…
  • 40 Butt Kickers
  • 30 Jumping Jacks
  • 20 Air Squats
  • 15 PVC Pass Throughs
  • 10 PVC OH Squats
  • 5 Groiners w/ T-Stab (5/5)

Triplets Workout

• Triplet #1  18-15-12
  • Clean & Press (BB/DB/KB)
  • TRX Reclines
  • Push-ups
• Triplet #2  15-12-9
  • Thruster (BB/DB/KB)
  • TRX Face-pulls
  • Burpees
• Triplet #3  12-9-6
  • Snatch (BB/DB/KB)
  • TRX Curls
  • Evil Jumps
• 1 min Jump Rope/ Bike/ Ski after each triplet.

Pump Finisher (3 RDs)

• • Kneeling KB Curls 8-8-8 reps of increasing weight
  • 16 Banded Triceps Push Down
• Perform 3 sets of 8 reps on the KB curls before moving on to triceps movement. That’s round 1!