Group Warm-up

• 200 m Run then 2 rounds of…
  • 20 Dynamic Squats
  • 20 Alt Lateral Lunges (10/10)
    20 Jumping Jacks
• 200 m Run then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Glute Bridge March
  • 5 Groiners w/ T-Stab

Workout Triplets

Perform 5 rounds @ each triplet.

• Triplet #1
  • 5 Back Squats w/ 3 sec Pause
  • 10 DB Sumo Squats
  • 15 Squat Jumps
  • 1 min Bike/ Ski/ Row
• Triplet #2
  • 5 BB Sumo Deadlift High Pull
  • 10 Half Burpees
  • 15 Plank Jacks
  • 200 m Run

Core Finisher (3 Rds)

• • SA Suitcase Carry <—>
  • 15 Russian Twist (R+L+1)
  • 10 Sit-ups w/OH Reach
  • 5 AB Wheel Rollouts