Group Warm-up

• Run 200 meters then 2 rounds of…
  • 20 Seal Jacks
  • 20 Air Squats
  • 20 Shoulder Taps
  • 20 Heal Taps
• Run 200 meters then 2 rounds of…
  • 10 Band Pull A-parts (OH)
  • 10 Band Pull A-parts (Across Chest)
  • 10 Banded Thrusters
  • 10 Up Dog/ Down Dog

Pre-Game

10 – 8 – 6 – 8 – 10

• • DB Bench Press
  • 10 Heavy KB Cleans (5/5)

Workout – EMOM (5 RDs)

• Min 1= 5 Push Press + 5 Renegade Rows + 5 Push-ups
• Min 2 = 10 Slam Ball Jacks + 10 Slam Balls
• Min 3 = Jump Rope
• Min 4 = 10 Mountain Climbers + Plank