Group Warm-up

30 sec at each movement for 3 rounds

• • Skips
  • Jumping Jacks
  • Air Squats
  • Tempo Push Ups
  • Glute Bridge March
  • Up/Down Dog

Pre-Game  EMOM (15 min)

• • Minute 1 – 20 KB Swings
  • Minute 2 – 20 Power Jacks
  • Minute 3 – 20 Goblet Squats

Workout – Intervals

Rounds 1 & 2 = 40 sec work/ 20 sec rest

Rounds 3 & 4 = 30 sec work/ 15 sec rest

Rounds 5 & 6 = 20 sec work/ 10 sec rest

• • Slam Balls
  • KB Tactical Lunges
  • Wall Balls
  • Single KB Clean and Squat (Alt sides each rd.)
  • Lateral Shuttle Run