Group Warm-up (3 RDs)

• • Jumping Jacks
  • High Knees
  • Air Squats
  • Groiners
  • Up/Down Dog
  • Alt V-Ups

Pre-Game EMOM (8 min)

• Odd Min – 10 DB Thrusters
• Even Min – Jump Rope

Workout – Intervals

• RDs 1 & 2 – 45 sec work/ 15 sec rest
• RDs 3 & 4 – 30 sec work/ 10 sec rest
• RDs 5 & 6 – 20 sec work/ 10 sec rest
  • Goblet Squats
  • Heismans
  • Push-ups w/ Lateral Raise (Light DB optional)
  • KB Banded High Pulls
  • Mountain Climbers