Group Warm-up

• 2 minutes Cardio (Bike/Run/Jump Rope/SkiErg)
  then 2 rounds @ 30 seconds each…
  • High Knees
  • Seal Jacks
  • Air Squat
  • Plank Jacks
  • Shoulder Taps
  • Push-ups to Alternating Toe touch

Pre-Game AMRAP (8 min)

• • 10 Push-Ups/Spiderman Push-Ups
  • 20 Mountain Climbers
  • Jumping Jacks
  • 10 Evil Jumps

Workout – Intervals

4 Rounds w/ 1 minute rest between rounds

• Rd1 60/30
• Rd2 40/20
• Rd3 30/15
• Rd4 20/10 (stay on 1 movement  for 4 cycles)
  • Slam Ball
  • DB Weighted Squat Jumps
  • DB Push Press
  • Plank (vary style each round)
  • Jump Rope