Group Warm-up

• • 1 minute Jump Rope
  • 20 Power Jacks
  • 20 Rear Lunges (10/10)
  • 20 banded thrusters
  • 1 minute Jump Rope
  • 20 Power Jacks
  • 20 Rear Lunges (10/10)
  • 20 banded thrusters
  • 1 minute Jump Rope

Pre-Game EMOM

• 75 DB Thrusters
  • EMOM 3 Burpees at the top of every minute then continue to chip away at the thrusters.

Workout – For Time

RD 1 = 4 – 8 – 12 – 16 Reps then 1 minute Jump Rope/ Skierg/ Bike

RD 2 = 16 – 12 – 8 – 4 Reps then 1 minute Jump Rope/ Skierg/ Bike

• • KB High Pull —–> Goblet Squat
  • Wall Balls
  • Slam Ball Jumping Jacks
  • Half Burpees
  • KB Cross Body Deadlift (1 KB)