February 2, 2023

Group Warm-up 

  • 2 min Jump Rope/ Bike/ Ski then 3 rounds of…
    • Dynamic Squats
    • KB Halos (R)
    • KB Halos (L)
    • KB Swings
  • Then 3 rounds of…
    • 20 Banded Air Squats
    • 10 Banded Lateral Steps (R)
    • 10 Banded Lateral Steps (L)

Strength Pre-Game

12 – 10 – 8 – 6 – 4

    • Hip Thrusts
    • Single Leg Deadlift (R)
    • Single Leg Deadlift (L)

Couplet Workout 

20 sec work/ 10 sec rest x 6 rounds at each

    • DB Snatch (R)/ DB Snatch (L)
    • Squat Thrusts/ Crab Walk
    • Power Jacks/ Skierg
  • Take 1 min rest between couplets.
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