Group Warm-up (3 RDs)

• • 20 Jumping Jacks
  • 20 Seal Jacks
  • 20 Dynamic Squats
  • 20 Mountain Climbers
  • 20 Russian Twists
• The perform 3 rounds of the following…
  • 10 Band Pull A-parts (across the chest)
  • 10 Band Pull A-parts (OH)
  • 10 Hand Release Push-ups
  • 10 Up Dog/ Down Dog

Pre-Game (12 min AMRAP)

• • 5 DB Bench/ Floor Press
  • 10 Deficit Push-ups
  • 15 Med Ball Jacks

Workout – Circuit

Perform the following circuit at 40 sec work/ 20 sec rest for 6 rounds taking 1 min rest after 2 rounds.

• • KB Glute Bridge Pull Over
  • KB Tactical Lunge
  • Banded Close Grip Row
  • Slam Ball