Sunday Funday Dec 3,2023

Group Warm up

• 2 min jump rope then 2 rds of:
• 10 air squats
• 10 skaters
• 10 jumping jacks
• 10 good mornings

Pre -Game:

• Landmine rows close grip 10-8-6-4-2
• Landmine kneeling press 10-8-6-4-2

 

Workout: 8 min AMRAP Couplets

Couplet#1

• 10 BB Deadlifts
• 10 push ups on bar bell
• 10 BB Summo squat &hold

2 min rest after 8 min

 

Couplet#2

• 10 weighted lunges(kb/db)
• 10 mountain climbers
• 10 bicep curls

2 min rest after 8 min

 

Couplet#3

• 10 DB Rows (5l/5r)
• 10  KB Swings
• 10 front squats

2 min rest after 8 min

 

Core finisher: 3 Rds

• 30 sec rope/bike/ski
• 30 sec plank
• 30 sec crunches