Group Warm-up

• 1 min Jump Rope then 2 rounds of…
  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Alt Rear Lunges
• 1 min Jump Rope then 2 rounds of…
  • 10 PVC Good Mornings
  • 10 PVC Pass Throughs
  • 10 Up Dog/ Down Dog

Pre-Game (10 min AMRAP)

• • 8 Single Leg Deadlifts (8/8)
  • 8 Box Step-ups (8/8)
  • 200 m Run

Couplets Workout

• Couplet #1
  • Deadlifts 10-8-6-4-2
  • KB Swings 20-16-12-8-4
• Couplet #2
  • T-Bar Row 10-8-6-4-2
  • Mountain Climbers 20-16-12-8-4
• Couplet #3
  • DB Curl & Press 10-8-6-4-2
  • Alt V-ups 20-16-12-8-4
• 300 m Run after the completion of each couplet.

Extra Credit (3 Rds)

• • 10 Plate Ground 2 OH
  • 10 Plate Halos (R)
  • 10 Plate Halos (L)
  • 10 Plate Curls