March 5, 2022

Group Warm-up

  • 2 min Jump Rope/ Run/ Bike then 3 rounds of…
    • Jumping Jacks
    • High Knees
    • Air Squats
    • Up/Down Dog

Pre-Game

20 sec work/10 sec Hold/10 sec Rest  X 5 cycles at each movement (stay on movement for 5 cycles)
Work/Static/Rest
  • 1 – Dynamic Squats/Squat Hold/Rest
  • 2 – Double Crunch/Hollow Out/Rest
  • 3 – Mountain Climbers/High Plank/Rest

Workout – For Time

Break up the reps however you want. Do all 50 at once or 5 rounds of 10.

    • 50 BB Deadlifts (Barbells will be setup for sharing.)
    • 50 Push-ups
    • 50 Plank Jacks
    • 50 Kneeling Slam Balls
    • 50 KB Swings
    • 50 Push Press
    • 50 Wallballs
    • 50 KB Curls
  • Every 2 minutes perform 3 Burpees
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