Group Warm-up

• • 200 m Run
  • Walking Lunges <—>
  • Skips <—>
  • 200 m Run
  • Lateral Lunges <—>
  • Stiff Leg March <—>
  • 200 m Run then 2 rounds of…
  • 10 PVC Pass Throughs
  • 10 Alt Bird Dog (5/5)
  • 30 sec Pigeon Stretch

Workout – Strength Couplets

Complete 5 rounds of 8 reps at each couplet.

• #1
  • Incline Bench Press
  • T-Bar Row
• #2
  • Hip Thrusts
  • Deficit Squats
• #3
  • Strict Press
  • Lateral Raises

Cardio Finisher 

20 sec work/ 10 sec rest for 5 rounds at each movement.

• • Battle Ropes
  • KB Swings
  • Skierg/rope/bike
  • KB Dynamic Squats