Group Warm-up

• • 200 m Run then 2 rounds of…
  • 25 Seal Jacks
  • 20 Air Squats
  • 15 Light KB Swings
  • 200 m Run then 2 rounds of…
  • 10 PVC Pass Throughs
  • 10 Hand Release Push-ups
  • 10 Up Dog/ Down Dog

KB Complex Pre-Game (9 min)

• • 3 KB Cleans + 3 KB Racked Lunges + 3 KB OH Press
  • 15 Flutter Kicks (R+L=1)
  • Perform all movements on the R then the L. Continue to add 3 reps each round for 9 minutes.

AMARP Triplets Workout (25 min)

• Triplet #1
  • 8 Incline Bench Press
  • 8 Incline Rows
  • 16 Mountain Climbers
• Triple #2 – Goblet Squat 21’s
  • 7 Bottoms Up 1/2 Squat
  • 7 Top Down 1/2 Squat
  • 7 Full Goblet Squats
• Complete as many rounds of each triplet for 25 min. 200 m Run between each triplet.