Group Warm-up

• 200 m Run then 2 rounds of…
  • 20 Jumping Jacks
  • 20 Butt Kickers
  • 20 Air Squats
• 200 m Run then 2 rounds of…
  • 10 Hand Release Push-ups
  • 10 PVC Pass Throughs
  • 10 Up Dog/ Down Dog

Pre-Game (4 RDs)

• • 8 Strict Press + 20 sec OH Hold
  • 8 Goblet Squat + 20 sec Squat Hold
  • 8 Push-ups + 20 sec High Plank

Workout Couplets

20 sec work/ 10 sec rest x 6 rounds at each couplet

• Plate Rainbows/ Burpees
• Battle Ropes/ KB Push Press
• KB Dynamic Squats/ Power Jacks