Group Warm-up

• 2 min Jump Rope/ Bike/ Ski then 2 rounds of…
  • Dynamic Squats
  • Seal Jacks
  • Air Squats
  • Band Pull A-parts (OH)
  • Band Pull A-parts (Across Chest)
  • Up Dog/ Down Dog

Pre-Game EMOM (10 min)

• Odd Min = 6-8 Hollow Out Floor Press
• Even Min = 6-8  KB Glute Bridge Pullover

Workout – Circuit Intervals

• Rounds 1 – 3 = 40 sec work/ 20 sec rest
• Rounds 4 – 6 = 20 sec work/ 10 sec rest
  • Push-up w/ T-Stab
  • Jumping Pull-ups
  • Box o/ Burpees
  • KB Shoulder Pass
  • Close Grip Floor Press