Group Warm-up (2 RDs)

• • 200 m Run
  • 25 Seal Jacks
  • 20 Air Squats
  • 15 Band Pull A-parts
  • 10 Groiners w/ T-stab
  • 5 Walkouts to Push-up

Pre-Game (10 min)

2 – 4 – 6 – 8…continue to add 2 reps each round.

• • DB Floor Press
  • Renegade Row
  • Split Jumps (R+L=1)

Workout – Circuit

35 sec work/ 15 sec rest x 5 rounds

• • Battle Ropes
  • Burpees
  • KB Clean & Press (2 Handed)
  • Close Grip Push-ups
• At the end of each round you have 2 minutes to run 200 m and rest.