June 21, 2022

Group Warm-up (2 RDs)

    • 200 m Run
    • 20 Jumping Jacks
    • 20 Rear Lunges (10/10)
    • 20 Air Squats
    • 200 m Run
    • 10 Push-ups
    • 10 Crunches
    • 10 Alt V-ups

Pre-Game EMOM (3 RDs)

  • Min 1 – 10 Goblet Squats + 10 Dynamic Squats
  • Min 2 – 10 DB Push Press + 10 Bumper Plate Front Raise
  • Min 3 – Max Mountain Climbers

Workout – Intervals

  • RDs 1, 2, & 3 = 40 sec work/ 20 sec rest (Rest 2 min)
  • RDs 4, 5, & 6 = 20 sec work/ 10 sec rest
    • H2H KB Swings
    • Half Kneeling KB Press (L) with Banded Row (R)
    • Half Kneeling KB Press (R) with Banded Row (L)
    • Slam Ball Jumping Jacks
    • TRX Squat Jumps

 

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