Group Warm-up (3 RDs)

• • High Knees
  • Butt Kickers
  • Seal Jacks
  • Arm Circles
  • Band Pull A-parts
  • Shoulder Taps
  • Up Dog/ Down Dog

Pre-Game EMOM (9min)

• • Min 1 – 10 Floor Press + 10 Pushups
  • Min 2 – 10 Wall Balls + 10 Squat & Push
  • Min 3 – 45 sec Mountain Climbers

Workout 

18 – 12 – 6 – 12 – 18 Reps each

• • Push Press
  • Box Jumps
  • KB Swings
  • Slam Balls
• You will need a light, medium (the weight you usually use), and a heavy weight for each movement.