Group Warm-up

• 1 min Jump Rope then 2 rounds of…
  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Alt Rear Lunges
• 1 min Jump Rope then 2 rounds of…
  • 10 PVC Pass Through
  • 10 PVC OH Squats
  • 10 Hand Release Push-ups
  • 10 Groiners w/ T-stab (5/5)

DB Ladder Workout

21 – 18 – 15 – 12 – 9 – 6

• • DB Deadlifts
  • DB Hang Cleans
  • DB Front Squats
  • DB Shoulder 2 OH
  • DB Sit-ups/ GHD Sit-ups

Pump Finisher (4 rds)

• • 4 Chin-ups
  • 8 KB Bottoms Up Press (8/8)
  • 12 Push-ups (6 Traditional/ 6 Close Grip)