February 22, 2023
Group Warm-up
- 2 min Jump Rope/ Bike then 2 rounds of…
- 30 Seal Jacks
- 25 Air Squats
- 20 Band Pull A-parts
- 15 Russian Twists (R+L=1)
- 10 Shoulder Taps
- 5 Walkouts to a Push-up
Strength Pre-Game
12- 10 – 8 – 6 – 4
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- BB/ DB Strict Press
- 8 Dbl Pulse Lateral Raise
- 8 DB Upright Row
- Dbl Pulse Lateral Raise – Raise DB to shoulder height, lower halfway and then back up to shoulder height. That’s 1 rep.
AMRAP Workout (22 min)
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- 12 OH Lunges (6/6)
- 10 Push-ups
- 8 Split Jumps (8/8)
- 6 Thrusters
- 4 Pull-ups/ Inverted Rows