Group Warm-up 

• 1 min Jump Rope then 2 rounds of…
  • 40 High Knees
  • 30 Jumping Jacks
  • 20 Air Squats
• 1 min Jump Rope then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Banded Thrusters
  • 5 Groiners w/ T-stab

Strength Pre-Game (5 Rds)

• • 10 Deadlifts
  • 1 min weighted Plank
• Choose a moderate weight for the squats that you can maintain for all 10 reps.

Couplet AMRAPs (7 min @ each couplet)

• Couplet #1
  • 10 Calories (Bike/ Skierg)(40 sec)
  • 7 wall balls
• Couplet #2
  • 10 Font Plate Raises
  • 7 Burpees
• Couplet #3
  • 10 Mountain Climbers (R+L=1)
  • 7 Gorilla Rows (7/7)
• Couplet #4
  • 10 Squat Jumps
  • 7 DB Clean & Press
• Take 1 min rest between couplets.

Core finisher:2 RDS

• 20 buddy ball toss sit ups
• 20 hanging knee to chest
• 20 knee-knee-double knee
• 20 flutter kicks