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