Group Warm-up (12 min)

Go for a run, bike, jump rope, perform some mobility movements, stretch, foam roll and get ready to workout.

Pre – Game (10 min EMOM)

• • Min 1 – 10 Push Press + 1 Burpee
  • Min 2  – 8 Push Press + 3 Burpees
  • Min 3 – 6 Push Press + 5 Burpees
  • Min 4 – 4 Push Press + 7 Burpees
  • Min 5 – 2 Push Press + 9 Burpees

Workout 

21 – 15 – 9 reps

• • Deadlifts
  • Pushups
  • TRX Squat Jumps

400 Meter Run

15 – 12 – 9

• • Deadlifts
  • Push-ups
  • TRX Squat Jumps

400 Meter Run

12 – 9 – 6

• • Deadlifts
  • Push-ups
  • TRX Squat Jumps

400 Meter Run