Group Warm-up 

• 2 min Jump Rope/ Bike/ Ski then 2 rounds of…
• • 40 Skips
  • 30 Butt Kickers
  • 20 Skaters
  • 15 Band Pull A-parts
  • 10 Banded Good Mornings
  • 5 Alt Bird Dog (5/5)

Workout Couplet Ladder

Perform the entire ladder of the first couplet before moving on. Increase your weight as you go and rest as needed.

• • Deadlifts 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
  • Push-ups 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
• 2 min Jump Rope/ Bike/ Ski
  • DB/ BB strict press 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
  • KB Swings 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
• 2 min Jump Rope/ Bike/ ski
  • Squat Thrusts 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
  • Plank Jacks 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
• 2 min Jump Rope/ Bike/ Ski