Group Warm-up

• 1:30 min Jump Rope then 2 rounds of…
• • 30 Seal Jacks
  • 25 Dynamic Squats
  • 20 Alt rear Lunges (10/10)
  • 15 Band Pull A-parts
  • 10 Shoulder Taps
  • 5 Hand Release Push-ups

Pre-Game AMRAP (10 min)

• • 8 Floor Press
  • 16 Plank Jacks
  • 200 m Run

Workout Couplets

30 sec work/ 10 sec rest x 4 rounds at each couplet

• • Glute Bridge Floor Press/ Slam Ball
  • Battle Rope Jacks/ Squat & Push
  • Skierg/ Power Jacks
  • KB Halo Chop/ Mountain Climbers