June 1, 2023
Group Warm-up
- Perform 3 rounds of…
- 40 High Knees
- 30 Seal Jacks
- 20 Air Squats
- Then perform 2 rounds of…
- 10 PVC Pass Throughs
- 10 PVC OH Squats
- 10 Banded Lat Pull Down (10/10)
- 10 Alt Bird Dog (5/5)
AMRAP Pre-Game (10 min)
-
- 20 Plate Ground 2 OH
- 15 Dynamic “A” Squats
- 10 Plate Rainbows
Strength Couplets Workout
- Couplet #1 – 12-10-8-6-4
- Incline Press
- Push-ups
- Couplet #2 – 12-10-8-6-4
- Incline Row
- Slam Ball o/ Shoulder
- Couplet #3 – 12-10-8-6-4
- Thrusters
- TRX Reclines
- 400 m Run after each couplet
Extra Credit (3 Rds)
-
- 10 DB Curls
- 10 OH Extensions
- 10 Hammer Curls
- 10 Banded Push Downs