September 23, 2022

Group Warm-up 

  • 200 m Run then 2 rounds of…
    • 20 Fling Jacks
    • 20 Skips
    • 20 Air Squats
  • 200 m Run then 2 rounds of…
    • 10 PVC Pass Throughs
    • 10 PVC OH Squats
    • 10 Hand release Push-ups

Pre-Game 

30 sec work/ 10 sec rest x 3 rounds

    • Side Plank (R)
    • Side Plank (L)
    • Hollow Out
    • Squat Hold

Workout (10 RDs)

    • 10 Dbl KB Swings
    • 8 Dbl KB Racked Squats
    • 6 Dbl KB Cleans
    • 4 Dbl KB Push Press
    • 200 m Run every 2 rounds
  • Choose one challenging pair of KB for all movements.