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.