Group Warm-up

• 200m Run/1 min Jump Rope
  • 30 Air Squats
  • 30 Seal Jacks
• 200m Run/1 min Jump Rope
  • 20 Dynamic Squats
  • 20 Lateral Lunges
• 200m Run/1 min Jump Rope
  • 10 Hand Release Push-Ups
  • 10 Groiners with T-Stab

Pre-Game

10 – 8 – 6 – 8 – 10

• • BB Front Squats
  • Dbl KB OH Forward Lunges (R+L=1)
  • 30 sec Squat Hold

Workout – Couplets

20 sec work/ 20 sec work/ 20 sec rest x 4 rounds

• Couplet #1
  • Goblet Squat
  • Mountain Climbers
• Couplet #2
  • KB Sumo High Pulls
    Slam Ball Jumping Jacks
• Couplet #3
  • KB Glute Bridge
  • Squat Jumps

Finisher (3 RDs)

• • 20 High Plank Diagonal Knee Tucks
  • 20 Plank Jacks
  • 30 sec Hollow Out
  • 30 sec Plank