March 29, 2023

Group Warm-up

    • 1 min Jump Rope
    • 30 Butt Kickers
    • 30 Jumping Jacks
    • 30 Air Squats
    • 1 min Jump Rope
    • 20 Skips
    • 20 Band Pull A-parts
    • 20 Shoulder Taps
    • 1 min Jump Rope
    • 10 Banded Thrusters
    • 10 Groiners w/ T-stab
    • 10 Alt Bird Dogs

EMOM Pre-Game (5 RDs)

  • Odd Min – 10 Thrusters
  • Even Min – 10 Push-ups + 10 Mountain Climbers (R+L=1)

Workout Couplets

20 sec work/ 10 sec rest Stay on a couplet for 6 rounds.

    • Burpees/ H2H Swings
    • KB High Pull/ Squat Jumps
    • Med Ball Jacks/ V-ups
  • 2 min between couplets – 1 min plank/ 1 min rest

Extra Credit Finisher (3 RDs)

    • 10 BB Curls
    • 10 Skull Crushers