Group Warm-up

• 2 minutes Jump Rope/Bike/Ski then 3 rounds of…
  • 10 PVC Overhead Squats
  • 10 PVC Pass Throughs
  • 10 KB Halos
  • 10 KB Figure 8
    • (Use a light KB)

Pre-Game (12 min cap)

10 – 8 – 6 – 8 – 10

• • DB Floor Press
  • Push-up with T-Stab
  • 10 Wall Balls after each round

Workout – Circuit

35 sec work/ 15 sec rest for 5 rounds (1 minute rest after each round)

• • Kneeling KB/DB Shoulder Press (Right knee kneeling/Right Shoulder Press)
  • Kneeling KB/DB Shoulder Press (Left knee kneeling/Left Shoulder Press)
  • Mountain Climbers
  • 2 Handed Landmine Press (from middle of chest)
  • Slam Ball