Today's Workouts

Mon Jan 20,2025

Group Warm-up

  • 2 min Jump Rope/ Bike/ Ski then 2 rounds of
    • 20 Dynamic Squats
    • 20 Seal Jacks
    • 20 Air Squats
    • 10 Band Pull A-parts (OH)
    • 10 Band Pull A-parts (Across Chest)
    • 10 Up Dog/ Down Dog

Pre-Game EMOM (10 min)

  • Odd Min = 6-8 Hollow Out Floor Press
  • Even Min = 6-8  KB Glute Bridge Pullover

Workout – Circuit Intervals

  • Rounds 1 – 3 = 40 sec work/ 20 sec rest
  • Rounds 4 – 6 = 20 sec work/ 10 sec rest
    • Push-up mike tyson style
    • Jumping Pull-ups
    • Box o/ Burpees
    • KB Shoulder Pass
    • Close Grip Floor Press

CORE:3 RDS

  • 10 Pull throughs
  • 20 heel taps
  • 20 doub crunch w/plate
  • 20 alt v-ups
  • 10 hanging knees to chest