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

    • 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)

    • 12 OH Lunges (6/6)
    • 10 Push-ups
    • 8 Split Jumps (8/8)
    • 6 Thrusters
    • 4 Pull-ups/ Inverted Rows