March 11, 2023

Group Warm-up

  • 2 min Jump Rope then 2 rounds of…
    • 40 Jumping Jacks
    • 30 Alt Lunges (15/15)
    • 20 Still Leg March
    • 10 PVC Pass Through
    • 5 Walkouts to a Push-up

Pre-Game 

20 sec work/ 10 sec rest x 4 rounds

    • Plate G2OH
    • Squat & Push
    • Plate Rainbows
    • Plate Halos
    • Plate Curls

Workout EMOM Chipper

Complete each movement of the chipper before moving on. At the top of each minute perform the bodyweight movement before continuing with the chipper.

    • 100 KB Swings (5 Burpees)
    • 80 Mountain Climbers (10 Crab Toe Touches)
    • 60 Goblet Squats (10 Push-ups)
    • 40 Push Press (10 Split Jumps)
    • 20 Hammer Curls (10 Plank Jacks)
    • 10 Pull-ups (1 min Plank)

Pump Finisher (3 RDs)

    • 8-8-8 DB Curls (Choose 3 weights)
    • 16 Close Grip Floor Press
    • 16 Banded Triceps Push Downs
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