Group Warm-up

• • 200 Meter Run
  • 20 Dynamic Squats
  • 20 Shoulder Taps
  • 200 Meter Run
  • 20 Seal Jacks
  • 20 Alt V-ups
  • 200 Meter Run
  • 20 Dynamic Squats
  • 20 Shoulder Taps
  • 200 Meter Run

Pre-Game EMOM (8 min)

• • Min 1 – 2 KB High Pulls + 3 Goblet Squats + 4 Squat Jumps
  • Min 2 – 3 KB High Pulls + 4 Goblet Squats + 5 Squat Jumps
  • Min 3 – 4 KB High Pulls + 5 Goblet Squats + 6 Squat Jumps
  • Min 4 – 5 KB High Pulls + 6 Goblet Squats + 7 Squat Jumps
  • Min 5 – 6 KB High Pulls + 7 Goblet Squats + 8 Squat Jumps
  • Min 6 – 7 KB High Pulls + 8 Goblet Squats + 9 Squat Jumps
  • Min 7 – 8 KB High Pulls + 9 Goblet Squats + 10 Squat Jumps
  • Min 8 – 9 KB High Pulls + 10 Goblet Squats + 11 Squat Jumps

Workout – Couplets 

Stay on 1 couplet @ 40 sec work/ 20 sec rest for 4 rounds then take 1 minute rest.

• • DB Front Squats/ Wall Sit w/ DB Curl
  • Box Jumps/ Alt DB Snatch
  • Slam Ball/ Mountain Climbers