Group Warm-up (3 RDs)

• • Seal Jacks
  • Skips
  • Air Squats
  • Arm Circles
  • Band Pull A-parts
  • Shoulder Taps
  • Up Dog/ Down Dog

Pre-Game AMRAP (12 min)

• • 6 Floor Press
  • 8 Sit-outs
  • 10 Banded Rows
  • 12 Plank Climbers

Workout – For Time

21 – 15 -9 Reps

• • Plate Ground 2 OH
  • Hand Release Push-ups
  • Wall Balls
  • Dips
  • Alt V-ups
• Rest 1 minute

15 – 12 – 9 Reps

• • Weighted Burpee w/ a Plate
  • Hand Release Push-ups
  • Wall Balls
  • Dips
  • Alt v-ups