Group Warm-up (3 RDs)

• • Dynamic Squats
  • Alt Rear to Lateral Lunge
  • Arm Circles
  • Groiners w/ T-stab
  • Band Pull Aparts
  • Up/Down Dog

Pre-Game EMOM (9 min)

• • Min 1: 2 Pushups, 3 Squats, 4 Jumping Jacks
  • Min 2: 4 Pushups, 6 Squats, 8 Jumping Jacks
  • Min 3: 6 Pushups, 9 Squats, 12 Jumping Jacks
  • Min 4: 8 Pushups, 12 Squats, 16 Jumping Jacks
  • Min 5: 10 Pushups, 15 Squats, 20 Jumping Jacks
  • Min 6: 8 Pushups, 12 Squats, 16 Jumping Jacks
  • Min 7: 6 Pushups, 9 Squats, 12 Jumping Jacks
  • Min 8: 4 Pushups, 6 Squats, 8 Jumping Jacks
  • Min 9: 2 Pushups, 3 Squats, 4 Jumping Jacks

Workout – Couplets

Complete 6 rounds of 20 sec work/ 10 sec rest at each couplet before moving on to the next. Take 1 minute rest between each couplet.

• • DB Push Press/ DB OH Hold
  • Single KB Racked Front Squat (Alt sides each round)/ Goblet Squat Hold (Same KB)
  • DB Hammer Curls (quick)/ DB Static Hold (Arm at 90 degrees holding DBs)
  • Crunch with Dynamax Ball/ Hollow Out