Group Warm-up

• 300 Meter Run then 3 Rounds of…
  • 30 Jumping Jacks
  • 25 Air Squats
  • 20 Mountain Climbers
  • 15 Push Ups
  • 10 Plank Jacks

Pre-Game EMOM

• • Min #1 – 2 DB Thrusters + 9 Burpees
  • Min #2 – 3 DB Thrusters + 8 Burpees
  • Min #3 – 4 DB Thrusters + 7 Burpees
  • Min #4 – 5 DB Thrusters + 6 Burpees
  • Min #5 – 6 DB Thrusters + 5 Burpees
  • Min #6 – 7 DB Thrusters + 4 Burpees
  • Min #7 – 8 DB Thrusters + 3 Burpees
  • Min #8 – 9 DB Thrusters + 2 Burpees
  • Min #9 – 10 DB Thrusters + 1 Burpee

Workout – Ladder

15 – 14 – 13 – 12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps

• • 180 Squat Jumps
  • DB push Press
  • DB Box Step-ups
  • KB Figure 8
  • Wall Balls