Saturday Nov 4,2023

Group Warm-up: 2 Rds

200 m run

• 10 sitouts
• 10 toe taps
• 10 up/dwn dog
• 10 band pull aparts
• 10 jumping jacks

 

Pre-game: 12 Minute

18-12-6-4 reps

• KB Two Handed Squat Clean Thruster
• 1 minute Jump Rope between each set

 

Workout :

• KB Goblet Squat (10-9-8-7-6-5)
• DBL db Incline Press on D-max ball(10-9-8-7-6-5)
• Deadlift (10-9-8-7-6-5)
• Push-Press(10-9-8-7-6-5)
• Pull-ups/reclines (10-9-8-7-6-5)

Core finisher:

• 20 bird dogs 10l/10 r
• 20 bicycle crunches
• 20 glute bridge