Group Warm-up

• 1 min Jump Rope then 3 rounds…
  • 20 Fling Jacks
  • 20 Skips
  • 20 Air Squats
• 1 min Jump Rope then 2 rounds of…
  • 20 Band Pull A-parts
  • 20 Shoulder Taps
  • 10 Up Dog/ Down Dog

EMOM Pre-Game (4 RDs)

• Min 1 – 10 Thrusters (DB/ BB)
• Min 2 – 15 Wall Balls
• Min 3 – Plank (45 sec)

Couplet Workout

Perform 5 rounds of each couplet. Rest as needed.

• Couplet #1
  • 10 Curl & Press
  • 15 Alt V-ups
• Couplet #2
  • 10 Stationary Lunges w/ Front Foot Elevated (10/10)
  • 15 Dynamic Squats
• Couplet #3
  • 10 Lateral to Front Raise
  • 15 Mountain Climbers (R+L=1)
• 1 min Jump Rope after each couplet.

Extra Credit Finisher (3 RDs)

• • 20 KB Swings
  • 10 Push-ups
  • 5 Ab Wheel Rollouts