Group Warm-up 

• 2 min run/ bike/ jump rope/ skierg then 3 rounds of…
  • Jumping Jacks
  • High Knees
  • Air Squats
  • Up/Down Dog

Pre-Game

20 sec work/ 10 sec rest for 6 cycles at each movement. Stay on 1 movement before moving on to the next.

• • Dynamics Squats  (Hold in squat position for the 10 seconds rest.)
  • Sit-Ups (Hold in hollow out for the 10 seconds rest.)
  • Mountain Climbers (Hold in high plank for the 10 seconds rest.)

Workout – For Time

Break up reps however you like. Do all 50 at once then move on or do 5 rounds of 10 reps each.

• • 50 BB Deadlifts (Barbells will be setup for sharing.)
  • 50 Push-ups
  • 50 KB Swings
  • 50 Slam Balls
  • 50 Goblet Squat Forward Lunge (25R+25L)
  • 50 Alt DB Snatch (25R+25L)
  • 50 Wall Balls
• At the top of each minute perform 3 Burpees