September 21, 2021

Group Warm-up (2 RDs)

    • Run 300 Meters
    • 30 sec Jumping Jacks
    • Arm Circles
    • Air Squats
    • Tempo Push-ups
    • Groiners

Pre-Game EMOM (9 min)

    • Minute 1 – 20 Goblet Squats
    • Minute 2 – 15 Evil Jumps
    • Minute 3 – Max Mountain Climbers

Workout – Pyramid (25 min cap)

5 – 10 – 15 – 10 – 5

    • KB Clean R —> Rear Lunge L
    • KB Clean L —> Rear Lunge R
    • Slam Ball Burpee
    • H2H Swings
    • 200 Meter Run

Finisher (3 RDs)

30 sec work/ 10 sec rest

    • Bird Dog Plank
    • Hollow Out
    • Reverse Crunch w/ a Knee Kip





















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