November 1, 2021

Group Warm-up (2 RDs)

    • Run 200 Meters
    • Air Squats
    • Jumping Jacks
    • Groiners
    • Push-ups
    • Alt V-ups

Pre-Game EMOM

Burpee Pacer

    • Minute 1 – 1 Burpee every 12 sec
    • Minute 2 – 1 Burpee every 10 sec
    • Minute 3 – 1 Burpee every 8 sec
    • Minute 4 – 1 Burpee every 6 sec
    • Minute 5 – 1 Burpee every 5 sec
    • Minute 6 – 1 Burpee every 4 sec

Workout – Circuit

40 sec work/ 20 sec rest for 4 total rounds

    • DB Floor Press
    • Banded KB Deadlift
    • Mountain Climbers
    • KB Offset Hold + KB OH Press (1 KB held in Rack Position 1 KB OH Press – switch at 20 seconds)
    • Goblet Squat with Pulse
    • Skierg