Group Warm-up

• • 200 m Run
  • 40 Butt Kickers
  • 40 Skips
  • 200 m Run
  • 30 Stiff Leg March (15/15)
  • 30 Alt Lunges (15/15)
  • 200 m Run then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Hand release Push-ups
  • 5 Groiners w/ T-Stab (5/5)

Pyramid Couplets

• Couplet #1 –  9-12-15-12-9
  • BB Front Squats
  • Box step ups
  • 200 m Run (once couplet is complete)
• Couplet #2 –  6-9-12-9-6
  • BB Push Press
  • Slam Ball
  • 200 m Run
• Couplet #3 –  3-6-9-6-3
  • Dbl DB Snatch ( DBs tap the ground on every rep.)
  • Burpees
  • 200 m Run

Core Finisher (4 Rds)

• • racked waiters carry (end of gym and back )
  • 1 min Weighted High Plank