Group Warm-up

• • 200 m Run
  • Butt Kickers <—>
  • Walking Lunges <—>
  • 200 m Rum
  • Banded Lateral Steps (R)<—>
  • Banded Lateral Steps (L)<—>
  • 200 m Run then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Plank to Alt Toe Tap
  • 5 Groiners w/ T-stab

Workout- Strength Couplets

• Couplet #1
  • BB/ DB/ KB Front Squats 10-8-6-4-2
  • Split Jumps 20-16-12-8-4
• Couplet #2
  • BB/ DB/ KB Clean & Press 10-8-6-4-2
  • Squat Thrust 20-16-12-8-4
• Couplet #3
  • Knee Knee Dbl Knee 10-8-6-4-2
  • Russian Twist (R+L=1) 20-16-12-8-4

Finisher (3 Rds)

• • 20 KB Swings
  • 15 Alt V-ups
  • 10 Spiderman Mountain Climbers (5/5)
  • 5 Two Jack Burpees