April 12, 2023
Group Warm-up
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- 400 m Run
- Skips <—>
- Walking Lunges w/ OH Reach <—>
- 300 m Run
- Butt Kickers <—>
- High Knees <—>
- 200 m Run then 2 rounds of…
- 15 Band Pull A-parts
- 10 Up Dog/ Down Dog
- 5 Tempo Push-ups (3 sec down/ 3 sec up)
Strength Pre-Game
- BB Strict Press 10-8-6-4
- 8 Frog Push-ups
- 16 Russian Twists (R+L=1)
Workout – AMRAP Triplets
Each AMRAP is 8 min w/ 1:30 rest between each.
- AMRAP #1
- 5 Burpees
- 10 SA DB Push Press (5/5)
- 15 Squat Jumps
- AMRAP #2
- 5 Devil Press
- 10 TRX Face-pulls
- 30 sec OH Hold
- AMRAP #3
- 200 m Run
- 15 Alt V-ups
- 30 sec Side Plank
Extra Credit Finisher (3 RDs)
-
- 10 Alt Hammer Curls (10/10)
- 30 sec KB Bottoms Up Hold (R)
- 30 sec KB Bottoms Up Hold (L)