Saturday October 14,2023

Warm-up 2 rounds :

• Air Squat  (10)
• Med ball chops (10)
• Squat Thrusts (10)
• Up/Downward Dog (10)
• Shoulder Taps (5l/5r)
• Alt. Bird Dog (10)
  200 m run (weather permitting)

 

Pre-Game: 10-Minute AMRAP

• 10 Step ups on box (db)
• 10 Lateral shoulder raise (db)
• 10 KB High pulls
• 10 KB Figure 8’s

 

Workout: 5 rounds (30/20)

• Deadlifts ( single  KB HEAVY )
• Wallballs
• renegade rows w/ push up
• slam ball over shoulder toss (alternating sides)
• kb Squat jumps

 

Core finisher: 2 rounds

-20 crunches

-20 flutter kicks

-20 scissor kicks