Group Warm-up

• 300 m Run/ 2 min Jump Rope then 2 rounds of…
  • 30 Seal Jacks
  • 25 Air Squats
  • 20 Band Pull A-parts
  • 15 Shoulder Taps
  • 10 Up Dog/ Down Dog

Pre-Game (4 RDs)

• • 15 DB Bench/ Floor Press
  • 10 Hand Release Push-ups
  • 200 m Run

Workout – Circuit

40 sec work/ 20 sec rest x 4 rounds w/ 1 min rest after RD 2

• • KB Glute Bridge Pullover
  • 2 Jack Burpees
  • Landmine SA Press
  • H2H KB Swings
  • Plank w/ a Reach