Group Warm-up

• • 200m Run
  • 20 Dynamic Squats
  • 20 Shoulder Taps
  • 200m Run
  • 20 Seal Jacks
  • 20 Alt V-Ups
  • 200m Run
  • 20 Dynamic Squats
  • 20 Shoulder Taps
  • 200m Run

Pre – Game (10 min EMOM)

• • Min 1 – 2 Push-ups, 3 Jump Squats, 4 Thrusters (Med Ball/ Light KB)
  • Min 2 – 3 Push-ups, 4 Jump Squats, 5 Thrusters
  • Min 3 – 4 Push-ups, 5 Jump Squats, 6 Thrusters
  • Min 4 – 5 Push-ups, 6 Jump Squats, 5 Thrusters
  • Min 5 – 6 Push-ups, 7 Jump Squats, 6 Thrusters
  • Min 6 – 7 Push-ups, 8 Jump Squats, 9 Thrusters
  • Continue this pattern until…
  • Min 10 – 12 Push-ups, 13 Jump Squats, 14 Thrusters

Workout – Fight Gone Bad Style

1 minute at each station with no rest between movements. 1 min Plank at the end of each round followed by a minute of rest.

• • KB Sumo Deadlift High Pull
  • Burpees
  • DB Curl & Press
  • DB Floor Press
  • Wall Balls