Group Warm-up

• Run 300 Meters then 2 rounds of…
  • 25 Jumping Jacks
  • 20 Air Squats
  • 15 Band Pull A-parts
  • 10 Tempo Push-ups
  • 5 Walkouts

Pre-Game EMOM (10 min)

• • Odd Minute – 10 DB Hang Squat Cleans
  • Even Minute – 20 KB Swings

Workout – Ladder (22 min)

2 – 4 – 6 – 8 – 10 – Continue to add 2 reps each round for 22 minutes.

• • DB Curl to OH Press
  • Slam Ball Jumping Jack
  • KB Figure 8 w/ a Squat
  • Push-ups to Diagonal Knee Tuck
  • Squat Jumps

Core Finisher 

4 rounds of 20 sec work/ 10 sec rest

• • Switches
  • Double Crunch
  • KB Pull Through