May 24, 2021

Group Warm-up (3 RDs)

Run 200 Meters then 3 rounds of …

• • 20 Seal Jacks
  • 15 band Pull Aparts
  • 10 Banded Thrusters
  • 5 Up Dog/ Down Dog

Run 200 Meters again after you have completed 3 rounds of the movements above.

Pre – Game 10 Min EMOM

Odd Min – 6-8 Floor Press

Even Min – 8 Renegade Rows w/ a Push-up

Workout Ladder Down

25-20-15-10-5

• • DB Snatch (R)
  • DB Snatch (L)
  • Jumping Pull-ups
  • Dips
  • Weighted Russian Twists (R+L=1)
  • Run 300 Meters