Group Warm-up

• • 200 m Run then 2 rounds of…
  • 30 Butt Kickers
  • 20 Air Squats
  • 10 Shoulder Taps (R+L=1)
  • 200 m Run then 2 rounds of…
  • 10 KB Halos (R)
  • 10 KB Halos (L)
  • 10 KB High Pulls (Light Wt)

Strength Pre-Game (12 min)

• • 8 BB Strict Press
  • 12 Lateral Raise
  • 200 m Run (Active Recovery)

Circuit Workout

35 sec work/ 15 sec rest x 5 rounds

• • TRX Reclines
  • KB Dynamic Squats
  • Mountain Climbers
  • Burpees
  • Plate Rainbows
• 1 min rest after 3 rounds

Core Finisher:

• 10 knee-knee-doub -knee
• 20 weighted crunches
• 20 flutter kicks
• 20 glute bridge w/march