May 3, 2022

Group Warm-up

  • Perform 3 rounds @ 30 sec each…
    • Skips
    • Jumping Jacks
    • Butt Kickers
    • Air Squats
  • Then Perform 2 rounds of…
    • 10 PVC Pas Throughs
    • 10 PVC OH Squats
    • 10 Shoulder Taps
    • 10 Groiners w/ T-Stab

Core Pre-Game

30 sec work/ 10 sec rest x 3 Rounds

    • Plate Rainbows
    • OH Plate Sit-ups
    • Traveling Push-ups (1 hand on the plate/ 1 on the floor then switch)
    • Crab Toe Touches

Workout 

  • Triplet #1 – 12 – 9 – 6 – 3
    • DB/ KB Hang Clean & Press
    • Jump Back Slam Ball
    • 200 m Run
  • Rest 2 minutes
  • Triplet #2 – 12 – 9 – 6 – 3
    • DB/ KB Front Squats
    • Box o/ Burpees
    • 200 m Run

** DB/ KB weight should increase with set.