Group Warm-up (2 RDs)

• • 25 Seal Jacks
  • 25 Skips
  • 25 Air Squats
  • 15 Band Pull A-parts (Mix it up.)
  • 15 Shoulder Taps
  • 15 Sit-ups
  • 10 Groiners
  • 10 Up Dog/ Down Dog

Pre-Game KB Complex

5 – 4 – 3 – 2 – 1 reps

• KB Row + KB Clean + KB Racked Squat + KB Press (R)
• KB Row + KB Clean + KB Racked Squat + KB Press (l)

Workout 

30 sec work/ 15 sec rest for 5 rounds w/ 1 min rest after 3 rounds

• • DB Floor Press
  • KB Row & Catch
  • Bike Sprint
  • Goblet Lateral Lunge
  • Squat Thrusts

Finisher

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps

• • Dips
  • Mountain Climbers (R+L=1)