Group Warm-up

• 1 minute Jump Rope
  • 30 Jumping Jacks
  • 30 Air Squats
  • 30 Sit-ups
• 1 minute Jump Rope
  • 20 Dynamic Squats
  • 20 Alt Rear Lunges
  • 20 Banded OH Presses
• 1 minute Jump Rope
  • 10 Band Pull A-parts (OH)
  • 10 Band Pull A-parts (across chest)
  • 10 Hand Release Push-ups
• 1 minute Jump Rope

Pre-Game EMOM (4 RDs)

• • Min 1: DB OH Hold (20 sec) + 6-8 Strict Press
  • Min 2: DB Lateral Raise Hold (20 sec) + 6-8 Raises
  • Min 3: Hollow Out (20 sec) + 10 Alt V-ups

Workout – Circuit

35 sec work/ 15 sec rest x 4 rounds w/ 1 minute rest after 2 rounds

• • See Saw Press
  • Bike Sprint
  • KB Figure 8 w/ a Squat
  • Skierg
  • Plank w/ SA Reverse Fly
  • Burpees