June 12, 2023
Group Warm-up
- 200 m Run then 2 rounds of…
- 25 Seal Jacks
- 25 Air Squats
- 25 Shoulder Taps
- 200 m Run then 2 rounds of…
- 10 KB Halos (R)
- 10 KB Halos (L)
- 10 Figure 8’s
EMOM Pre-Game (8 min)
- Odd Min – 5 KB Cleans + 5 KB Racked Squats + 5 KB Press (R)
- Even Min – 5 KB Cleans + 5 KB Racked Squats + 5 KB Press (L)
Couplets Workout
12 – 10- 8 – 6- 4
- Couplet #1
- BB Bench Press
- Slam Ball
- 400 m Run once couplet #1 is complete.
- Couplet #2
- DB Row (R+L=1)
- Push-ups
- 300 m Run
- Couplet #3
- Dips
- Mountain Climbers (R+L=1)
- 200 m Run
Extra Credit ( 3Rds)
-
- 30 Goblet March
- 20 Knee Tucks
- 30 sec Wall Sit
Posted in Barbell Training, Couplets, Dumbbell Training, EMOM, Heavy Day, Kettlebell, Running, Strength