Tuesday 03/17/26

Warm-Up (10 min)2 rounds:

200 m partner jog

10 air squats

10 alternating reverse lunges

10 push-ups

20 jumping jacks

Then:

10 goblet squats

10 empty bar back squats

Strength (15 min)

Back Squat

Build to 5 heavy reps

Then:

3 sets

5 back squats @ ~75%

10 banded glute bridges

Team Workout (20 min)

AMRAP 20 – I Go / You Go

12 DB thrusters

10 pull-ups

12 box jumps

200 m run

Split reps, but run with med ball.

Score = rounds.

Cool Down (5–10 min)

Pigeon stretch

Couch stretch

Quad stretch

Deep breathing