January 18, 2022
Group Warm-up
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2 minutes Cardio (Bike/Run/Jump Rope/SkiErg)then 2 rounds @ 30 seconds each…
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High Knees
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Seal Jacks
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Air Squat
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Plank Jacks
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Shoulder Taps
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Push-ups to Alternating Toe touch
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Pre-Game AMRAP (8 min)
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10 Push-Ups/Spiderman Push-Ups
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20 Mountain Climbers
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Jumping Jacks
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10 Evil Jumps
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Workout – Intervals
4 Rounds w/ 1 minute rest between rounds
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Rd1 60/30
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Rd2 40/20
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Rd3 30/15
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Rd4 20/10 (stay on 1 movement for 4 cycles)
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Slam Ball
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DB Weighted Squat Jumps
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DB Push Press
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Plank (vary style each round)
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Jump Rope
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