Group Warm-up (2 Rds)

• • 200 m Run
  • 30 Jumping Jacks
  • 25 Air Squats
  • 20 Alt Lateral Lunges (10/10)
  • 15 PVC Pass Throughs
  • 10 Push-ups
  • 5 Groiners w/ T-stab

Couplets Workout

• Couplet #1  20 – 16 – 12 – 8 – 4
  • DB Snatch (R+L=2)
  • Diamond Sit-ups/ GHD Sit-ups
  • 200 m Run (once couplet is complete)
• Couplet #2  20 – 16 – 12 – 8 – 4
  • Goblet Squat
  • KB Swings
  • 200 m Run
• Couplet #3  20 – 16 – 12 – 8 – 4
  • Wall Balls
  • Squat Jumps
  • 200 m Run

Finisher (4 Rds)

• • 30 sec Wall Sit
  • 20 Seated Knee Tucks
  • 10 Hollow Rocks