Group Warm-up

• 400 m Run then 2 rounds of…
  • 50 Jumping Jacks
  • 40 Air Squats
  • 30 Forward Lunges (15/15)
  • 20 Banded Pull A-parts
  • 10 Push-ups

Pre-Game EMOM (4 RDs)

• • Min#1 – 6 Goblet Squat + 20 sec Squat Hold
  • Min#2 – 12 Evil Jumps
  • Min#3 – 24 Mountain Climbers (R+L=1)

Workout Intervals

30 sec work/ 30 sec work/ 30 sec rest x 4 rounds at each

• • KB Racked Squat/ Side Plank/ Rest (Switch sides each round.)
  • 1:30 rest after 4 rounds
  • KB High Pull/ Hollow Out/ Rest
  • 1:30 rest
  • Renegade Rows/ High Plank/ Rest