Thursday October 19,2023

Group warm up

  • 200 m Run then 2 rounds of…
    • 20 Jumping Jacks
    • 20 Butt Kickers
    • 20 Air Squats
  • 200 m Run then 2 rounds of…
    • 10 Hand Release Push-ups
    • 10 PVC Pass Throughs
    • 10 Up Dog/ Down Dog

Pre-Game (4 RDs) 

    • 8 Strict Press + 20 sec OH Hold
    • 8 Goblet Squat + 20 sec Squat Hold
    • 8 Push-ups + 20 sec High Plank

Workout Couplets

20 sec work/ 10 sec rest x 6 rounds at each couplet

  • Plate Rainbows/ Burpees
  • Battle Ropes/ KB Push Press
  • KB Dynamic Squats/ Power Jacks

Core finisher: 2 Rds

  • KB Crunches (20)
  • Alt V-Up (20)
  • knee/knee/double knee (20)

 

 

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