• Group Warm-up
• • Air Squats
  • Butt Kickers
  • Jumping Jacks
  • Alt Lateral Lunge
  • Arm Circles
  • PVC Pass Throughs
  • Groiners w/T-Stab
  • Hamstring Stretch
  • Quad Stretch

Workout 

• • Run 200 Meters
  • 10 Devil Presses
  • 10 DB Front Squats
  • 10 DB Pass Throughs (Hold a plank and pass 1 DB through from the left hand to the right = 1 Rep.)
  • Run 200 Meters
  • 8 Devil Presses
  • 8 DB Front Squats
  • 10 DB Pass Throughs
  • Run 200 Meters
  • 6 Devil Presses
  • 6 DB Front Squats
  • 10 DB Pass Throughs
  • Run 200 Meters
  • 4 Devil Presses
  • 4 DB Front Squats
  • 10 DB Pass Throughs
  • Run 200 Meters
  • 2 Devil Presses
  • 2 DB Front Squats
  • 10 DB Pass Throughs

Finisher

25 sec work/ 10 sec rest for 4 rounds nonstop

• • Plank Walk
  • High Knees
  • Push-ups w/ Shoulder Tap