Today's Workouts

Group Warm up:

2oo m run

• 4 Lateral shuffles (one side gym to other)
•  4 stiff leg march (one side gym  to other)
• 20 arm circles
• 10 hamstring stretch into walkout
• 10 groiner w t-stab
• 10 boot strapers (groin stretch)

200 m run 

Pre-Game:5 rds (curl both arms after each rep ie.lunge on rt curl left and right arm)

• 4 rear lunges w/ db bicep curl
• 4 burpees into db bicep curl
• 4 squats w/ db bicep curl
• 4 front lunge w/ bicep curl
• 100 m sprint (walk back)

Workout: 6 rds(alt sides each round)

• 6 single arm KB rows
• 5 KB gunslingers
• 4 KB Single arm cleans
• 3 KB single arm rotational press
• 2 KB single arm snatch

Core Finisher:

• 20 KB sling shots
• 20 KB get ups 10l/10r
• 20 KB deadbugs
• 20 kb uppercuts