Group Warm-up

• 2 min Bike/ Jump Rope/ Run/ Ski then 2 rounds of…
  • High Knees
  • Seal Jacks
  • Air Squat
  • Plank Jacks
  • Shoulder Taps
  • Push-ups to Alternating Toe touch

Pre-Game AMRAP (10 min)

• • 5 Burpees
  • 10 Two Handed Kettlebell snatches
  • 15 Mountain climbers
  • 20 KBS

Workout Intervals

• Rd 1 & 2 – 50 sec work/20 sec rest
• Rest 1 minute
• Rd 3 & 4 – 40/15
• Rest 1 minute
• Rd 5 & 6 – 30/10
  • SA DB Bench Presses
  • SA Crossbody KB Deadlift
  • Mountain Climbers
  • Reverse Crunch with a Kip (Dynamax ball between legs)
  • KB Goblet Squat