Wed Nov 22,2023

Group Warm Up: 2 Rds

• 20 med ball jacks
• 20 plank jacks
• 20 toe taps
• 10 up/dwn dog
• 10 PVC pass throughs
• 10 Band pull aparts
• 20 air squats

Workout:

Couplet #1

• 30 two hand KB swings
• 30 push ups
• Run 200 m/bike 1 min/ jump rope 1min/ Ski-erg 200 m

 

Couplet#2

• 30 walking lunges (15 l/15r) W/KB
• 30 staggered-stance one arm KB rows (15L/15R)
• Run 200 m/bike 1 min/ jump rope 1min/ Ski-erg 200 m

Couplet#3

• 30 jumping jacks
• 30 KB Summo deadlift into high pull
• Run 200 m/bike 1 min/ jump rope 1min/ Ski-erg 200 m

Couplet#4

• 30 plank shoulder taps (15 per side)
• 30 Lateral lunges (15 per side) W/ KB in goblet position
• Run 200 m/bike 1 min/ jump rope 1min/ Ski-erg 200 m

Couplet#5

• 30 KB Thrusters
• 30 KB High knee march (15l/15 r)
• Run 200 m/bike 1 min/ jump rope 1min/ Ski-erg 200 m

Core Finisher: 2 Rds

• 10 sitouts
• 30 sec plank
• 25 crunches
• 10 KB pull throughs