Group Warm-up

• Run 200 Meters then 3 rounds of…
  • 20 Seal Jacks
  • 20 Air Squats
  • 20 Mountain Climbers (R+L=1)
• Run 200 Meters then 3 rounds of…
  • 20 sec Up Dog/ Down Dog
  • 20 sec Pigeon Stretch (L)
  • 20 sec Pigeon Stretch (R)

Pre-Game EMOM (3 RDs)

• • Min 1 – 20 Wall Balls
  • Min 2 – 10 Burpees
  • Min 3 – Max Air Squats

Workout – Circuit

Perform the following circuit at 40 sec work/ 20 sec rest for 4 total rounds. Take 1 minute rest after 2 rounds.

• • Kneeling Banded Row Hold (R) w/ OH Press (L)
  • Kneeling Banded Row Hold (L) w/ OH Press (R)
  • Suitcase Split Squat (R)
  • Suitcase Split Squat (L)
  • High Plank

Core Finisher (3 RDs)

• • HEAVY Stone/ Med Ball Carry <—->
  • 15 Hollow Rocks
  • 15 Switches (R+L=1)