March 20, 2023

Group Warm-up (3 RDs)

    • Seal Jacks
    • Air Squats
    • Stiff Leg March
    • PVC Pass Through
    • PVC OH Squats
    • Alt Bird Dog

Strength Pre-Game (12 min)

    • 6-8 DB Bench Press
    • 6-8 T-Bar Row
    • 1 min High Plank

Workout

  • Round #1
    • 60 Air Squats
    • 15 Push-ups
    • 10 DB Box Step-ups
    • 10 Ground 2 OH
    • 1 min Jump Rope/ Bike/ Ski/ Row
  • Round #2
    • 50 Air Squats
    • 15 Push-ups
    • 10 DB Box Step-ups
    • 8 Ground 2 OH
    • 1 min Jump Rope/ Bike/ Ski/ Row
  • Round #3
    • 40 Air Squats
    • 15 Push-ups
    • 10 DB Box Step-ups
    • 6 Ground 2 OH
    • 1 min Jump Rope/ Bike/ Ski/ Row
  • Round #4
    • 30 Air Squats
    • 15 Push-ups
    • 10 DB Box Step-ups
    • 4 Ground 2 OH
    • 1 min Jump Rope/ Bike/ Ski/ Row
  • Round #5
    • 20 Air Squats
    • 15 Push-ups
    • 10 DB Box Step-ups
    • 2 Ground 2 OH
    • 1 min Jump Rope/ Bike/ Ski/ Row

Extra Credit Finisher (4 RDs)

    • 12 Plate Rainbows
    • 9 Hanging Knee Raises
    • 6 Burpees