Group Warm-up (2 RDs)

• 200 m Run/ 1 min Jump Rope
  • 20 Dynamic Squats
  • 20 Alt Lunges (10/10)
  • 20 KB Halos (Light Wt)
  • 10 PVC Pass Throughs
  • 10 PVC OH Squats
  • 10 Push-ups

Pre-Game 

• Burpees 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Mt. Climbers 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
• Air Squats 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30

Workout – Triplets

30 sec work/ 30 sec work/ 30 sec work/ 30 sec rest x 3 rounds

• • DB Snatch (R)/ Alt V-ups/ DB Snatch (L)
  • Racked Squat (R)/ Star Plank/ Racked Squat (L)
  • DB Bent Over Row (R)/ Side Plank/ DB Bent Over Row (L)
• Take 2 min between triplets to run 200 m run + rest.