Group Warm-up

• Perform 3 rounds of…
  • 40 High Knees
  • 30 Seal Jacks
  • 20 Air Squats
• Then perform 2 rounds of…
  • 10 PVC Pass Throughs
  • 10 PVC OH Squats
  • 10 Banded Lat Pull Down (10/10)
  • 10 Alt Bird Dog (5/5)

AMRAP Pre-Game (10 min)

• • 20 Plate Ground 2 OH
  • 15 Dynamic “A” Squats
  • 10 Plate Rainbows

Strength Couplets Workout

• Couplet #1 – 12-10-8-6-4
  • Incline Press on bosu
  • Push-ups
• Couplet #2 – 12-10-8-6-4
  • DB Rows
  • DB Pull overs
• Couplet #3 – 12-10-8-6-4
  • Thrusters
  • High pulls
• 300 m  ski / 2:00 rope/bike  after each couplet

Extra Credit (3 Rds)

• • 10 DB Curls
  • 10 OH Extensions
  • 10 Hammer Curls
  • 10 Dips on KB