January 31, 2023

Group Warm-up (3 RDs)

    • Seal Jacks
    • High Knees
    • Dynamic Squats
    • PVC Pass Throughs
    • PVC OH Squats
    • Alt Bird Dog

Workout

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

    • Gorilla Rows (R + L = 1)
    • Push-ups
    • BB Sumo Deadlift High Pull
    • Floor Press
  • 1 min Jump Rope/ Bike/ Ski every 2 rounds

Cardio Finisher

20 sec work/ 10 sec rest x 5 rounds

    • Slam Ball
    • Mountain Climbers
    • Burpees