October 1,2023

Throw back Sunday (Optional Workout)

9 AM

Group Warm-up:

  • 200 Meter run
  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Alt. Groiners w/T-stab – 1 Minute
  • sit outs (5 left, 5 right)

 

Pre-game: 10 min AMRAP

  • 8 Alt Dbl Kettlebell Gorilla Row
  • 6 Push-ups
  • 4 Dbl Kettlebell Clean & Press
  • Rest as needed

 

Workout:

20/10 work/rest for 8 rounds at each couplet. Rest for 1 minute after 16 cycles

Couplet #1

  • TRX Recline
  • Push-ups

Couplet #2

  • KB Shoulder Pass
  • KB Goblet Squats

Couplet #3

  • Single KB Deadlifts(Heavy)
  • Slamball
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