Group Warm-up

Run 300 meters then 2 rounds (30 sec each) of …

• • Fling Jacks
  • Butt Kickers
  • Skips
  • Arm Circles
  • PVC Pass Through
  • Up Dog/ Down Dog

Pre-Game 10 min AMRAP

• • 8 KB Snatches (R)
  • 8 KB Snatches (L)
  • 16 H2H Swings
  • Run 200 Meters

Workout – Intervals

5 RDs of 35 sec work/ 15 sec rest (Take 1 min rest between rounds.)

Use 1 pair of KB/ DB for whole workout. Choose a weight that is challenging but doable for all movements.

• • DB/ KB Alt Racked Rear Lunges
  • DB/ KB See Saw Press
  • DB/ KB Front Squats
  • DB/KB Bent Over Rows
  • DB/ KB Glute Bridge Floor Press
  • Push-ups on DB/ KB