Group Warm-up

• 2 min Jump Rope
  • Skips
  • Dynamic Squats
  • Air Squats
  • PVC Pass Throughs
  • OH PVC Squats
  • Bicycle Crunches

Pre-Game 

12 – 9 – 6 – 3

• • Goblet Lunges (R+L=1)
  • H2H Swings
  • 30 sec Wall Sit

Workout – Intervals

• Round 1 = 40 sec work/ 20 sec rest
• Round 2 = 30 sec work/ 15 sec rest
• Rounds 3 & 4 = 20/10
• Round 5 = 30/ 15
• Round 6 40/20
  • Plate Ground 2 OH
  • Star Plank
  • Broad Jumps
  • AB Wheel Rollouts/ Walkouts
  • Burpees