Group Warm-up

• • 200 m Run then 2 rounds of…
  • 20 Dynamic Squats
  • 20 Jumping Jacks
  • 20 Alt Forward Lunges (10/10)
  • 200 m Run then 2 rounds of…
  • 20 Arm Circles
  • 15 Band Pull A-parts
  • 10 Shoulder Taps

Pre-Game (12 min)

• • 8 Strict Press
  • 8 BB Sumo Deadlift High Pull
  • 10 Weighted Toe Touches
  • 10 Weighted Alt V-ups

Couplets Workout

20 sec work/ 10 sec rest x 4 rounds @ each 1 min rest between couplets

Couplet #1

• Battle Ropes
• Squat Jumps

Couplet#2

• Half Kneeling OH Press(single arm)
• Banded Row Hold (R)/ (L)

Couplet#3

• Ski/ Bike Sprint/Rope
• Kb figure 8’s

Couplet #4

• Half kneeling snatch ( leg that’s down is side that’s snatching)alt sides
• wood chops w/db (start at leg down side rotate toward leg up side)at sides