Group Warm-up (2 RDs)

• • 200 m Run
  • 25 Seal Jacks
  • 20 Air Squats
  • 15 Band Pull A-parts
  • 10 Plank to Alt Toe Tap
  • 5 Walkouts to Push-up

Pre-Game AMRAP (12 min)

• • 6 Strict Press + 20 sec OH Hold
  • 12 Banded Lateral Raises (12/12)
  • 1 min Heavy Hold (Atlas Stone, Sandbag)

Workout – Pyramid

18 – 12 – 6 – 12 – 18

• • Goblet Forward Lunges
  • KB Swings
  • KB Seated  Shoulder Pass
  • Slam Ball o/ Shoulder
  • Reverse Crunch/ Hanging Knee Raise
  • 200 m Run
• Choose 3 weights that will be challenging at each set of reps.