Group Warm-up (2 RDs)

• • 50 Jumping Jacks
  • 40 Air Squats
  • 30 Forward Lunges (15/15)
  • 20 Mountain Climbers (R+L=1)
  • 10 Plank Jacks
  • 5 Tempo Push-ups

Pre-Game EMOM (10 min)

• • Min 1: 2 Push-ups, 3 Jump Squats, 4 Med Ball Thrusters
  • Min 2: 3 Push-ups, 4 Jump Squats, 5 Med Ball Thrusters
  • Min 3: 4 Push-ups, 5 Jump Squats, 6 Med Ball Thrusters
  • Min 4: 5 Push-ups, 6 Jump Squats, 7 Med Ball Thrusters
  • Follow the pattern until…..
  • Min 10: 12 Push-ups, 13 Jump Squats, 14 Med Ball Thrusters

Workout – For Time

12 – 6 – 12 – 6 – 12 – 6 – 12

• • DB Push Press
  • KB High Pulls
  • KB Goblet Squat
  • Alt DB Snatch
  • 4 Burpees (after each round)
• Use 2 sets of DBs and KBs. A medium pair for the rounds of 12 and a heavy pair for the rounds of 6.