Group Warm-up (2RDs)

• • 50 Jumping Jacks
  • 40 Air Squats
  • 30 Forward Lunges
  • 20 Mt Climbers (R+L=1)
  • 10 Plank Jacks
  • 5 Tempo Push Ups

Pre-Game EMOM (8 min)

• • Odd Minutes – 7 SA KB Thruster (R) Plank remaining time.
  • Even Minutes – 7 SA KB Thruster (L) Hollow Out remaining time.

Workout – For Time

12 – 6 – 12 – 6 – 12 – 6 – 12

• • DB Push Press
  • KB High Pulls
  • KB Goblet Squat
  • Alt DB Snatch
  • DB Renegade Rows
  • 4 Burpees
• You will need 2 sets of DBs and 2 KBs. A medium weight for the rounds of 12 and a heavy weight for the rounds of 6.  Your medium weight should be the weight you typically use for these movements.