Group Warm-up

• 2 min Bike/ Jump Rope/ Skierg then 2 rounds of …
  • Jumping Jacks
  • Dynamic Squats
  • Alt Rear Lunges
  • PVC Pass Throughs
  • PVC OH Squats
  • Tempo Push-ups
  • Alt V-ups

Pre-Game

12 – 9 – 6 – 3

• • Box o/ Burpees
  • Thrusters
  • Push-ups

Workout – Couplets 

Stay on each couplet for 30 sec work/ 15 sec rest x 4 rounds before moving on to the next. Take 1 minute rest between couplets.

• Couplet #1
  • See Saw Press
  • Plank Climbers
• Couplet #2
  • Hang Squat Clean
  • Bike Sprint
• Couplet #3
  • DB Upright Row
  • Jumping Pull-ups