November 16, 2021

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.)