Group Warm-up (2 RDs)

• • Skips
  • High Knees
  • Butt Kickers
  • Air Squats
  • PVC Pass Throughs
  • PVC OH Squats
  • Hand Release Pushups
  • Pigeon Stretch (R)
  • Pigeon Stretch (L)

Pre-Game (8 min)

AMRAP KB Complex 

2 KB Cleans + 2 Goblet Squats + 2 OH Presses + 2 Goblet Rear Lunges (R+L=2)

Use 1 heavy KB and add 2 reps each round.

Workout – Circuit

40 sec work/ 20 sec rest for 4 rounds (1 min rest after 2 rounds)

• • Box Jumps
  • Wall Balls
  • Slamballs
  • Plank w/ a Reach
  • Bear Crawl

Core Finisher (3RDs)

• • 30 sec Wall Sit
  • 15 Russian Twists (R+L=1)
  • 15 Heal Taps (R+L=1)
  • 15 Hollow Out Switches (R+L=1)