Saturday, 15June19

 

Warm-up:  12 minutes

Run the Loop and with remaining time

1 Minute Jump Rope

• 10 PVC Pass Throughs
• 10 Groiners
• 10 Up/Down Dog
• 10 Plank Climbers

 

Pre-game: 11 minutes

:20/:10 for 10 rounds (20 cycles) of this couplet non-stop

• Slamball
• Side Plank

 

Workout: 5 – 4 – 3 – 2 – 1 Rounds

• 9 Wallball
• 6 Close Grip Pull-ups
• 3 Burpees

*300M Run between completing rounds

 

Strength:  IMMEIATELY Following the Workout

• Back Squat – 3 sets of 3 reps

Workout out weight not warm-up weight