Sat March 30,2024

Group Warm-up

  • 200 m Run then 2 rounds of…
    • 40 Skips
    • 30 Jumping Jacks
    • 20 Air Squats
  • 200 m Run then 2 rounds of…
    • 20 Band Pull A-parts
    • 15 Plank Jacks
    • 10 Shoulder Taps (R+L=1)

EMOM Pre-Game (4 Rds)

  • Min 1 – 12 DB/ KB Snatches (6/6)
  • Min 2 – 8 Renegade Rows w/ Push-up
  • Min 3 – Plank (45 sec)

Couplets Workout

20 sec work/ 10 sec rest x 6 rounds @ each couplet

  • DB Thrusters/ Battle Ropes
  • KB H2H Swings/ KB Dynamic Squats
  • Plate G2OH/ Plate OH March

 

Core Finisher:2 Rds

  • 10 knee-knee-doub knee
  • 40 crunches
  • 20 scissor kicks
  • 20 leg raises
Posted in