Group Warm-up (3 RDs)

• • Butt Kickers
  • Dynamic Squats
  • Alt Lateral Lunges
  • PVC Pass Throughs
  • PVC OH Squats
  • Groiners w/ T-Stab

Pre-Game

30 sec work/ 10 sec rest – Stay on 1 movement for 4 rounds nonstop.

• • Bike Sprint
  • Dynamic Groiners
  • Squat & Push

Workout – 7 RDs For Time

• • 5 Goblet Pause Squats (Hold at the bottom position for a 3 sec count.)
  • 10 KB Figure 8 w/ OH Press
  • 15 KB Swings
  • 20 Sit-ups w/ OH Reach (Use light weight.)