Group Warm-up

• 2 min Jump Rope/ Bike/ Ski then 2 rounds of…
  • seal Jacks
  • Air Squats
  • Alt Lateral Lunges
  • Band Pull A-parts
  • Hand Release Push-ups
  • Up Dog/ Down Dog

Pre-Game 

12 – 9 – 6 – 3

• • SA DB Push Press
  • 10 TRX Face-pulls
  • 10 Push Through Push-ups

Workout – Triplets

30 sec work/ 30 work/ 30 work/ 30 rest x 4 rounds

• Triplet #1
  • KB/DB Snatch (R)
  • Plank w/ KB Pull Through
  • KB Snatch (L)
• Rest 1 minute
• Triplet #2
  • KB Racked Squat (R)
  • Hollow Out Switches
  • KB Racked Squat (L)
• Rest 1 minute
• Triplet #3
  • KB Clean & Press (R)
  • Plank Climbers
  • KB Clean & Press (L)

Core Finisher:

• 20 knee tucks
• 20 hanging knee to chest
• 20 mountain climbers on BOSU
• 20 russian twists
• 10 knee-knee-doub -knee