Group Warm-up

AMRAP 10 min

• • 20 Dynamic Squats
  • 20 Seal Jacks
  • 20 Band Pull A-parts
  • 20 Shoulder Taps
  • 20 Sit-ups
  • 20 sec Pigeon Stretch (L)
  • 20 sec Pigeon Stretch (R)

Pre-Game AMRAP 12 min

• • 10 Mountain Climbers (R+L=1)
  • 8 Sit-outs
  • 6 HEAVY  DB/ KB Push Press
  • Lateral Shuffle <—–> x 2

Workout – Couplets

20 sec work/ 10 sec rest for 6 rounds w/ 1 min rest after each couplet

• • Plate Ground 2 OH/ OH Hold
  • DB Hang Squat Clean/ Squat Hold
  • Seated Knee Tucks/ Hollow Out

Finisher

• • Run 400 Meters
  • Sandbag Back Rack Walking Lunges <——>
  • Run 300 Meters
  • Sandbag Back Rack Walking Lunges <——>
  • Run 200 Meters
  • Sandbag Back Rack Walking Lunges <——>