Group Warm-up (3 RDs)

• • 200 m Run
  • 30 Jumping Jacks
  • 25 Dynamic Squats
  • 20 Air Squats
  • 15 Band Pull A-parts
  • 10 Shoulder Taps
  • 5 Walk Outs to Push-up

Pre-Game EMOM (8 min)

• Odd Min – 12 Slam Balls
• Even Min – 50 sec Plank

Workout Couplets

• #1
  • 20-18-16-14-10-8-6-4-2 KB Swings
  • 10-9-8-7-6-5-4-3-2-1 KB/ DB Hang Clean & Press
  • 4oo m Run
• #2
  • 20-18-16-14-12-10-8-6-4-2 DB Rows (R+L=2)
  • 10-9-8-7-6-5-4-3-2-1 Box Jumps
  • 400 m Run
• #3
  • 20-18-16-14-12-10-8-6-4-2 Squat Jumps
  • 10-9-8-7-6-5-4-3-2-1 Push-ups
  • 400 m Run