Group warm-up

• 1:30 Jump Rope then 2 rounds of…
  • 25 Seal Jacks
  • 20 Dynamic Squats
  • 15 Band Pull A-parts
  • 10 Tempo Push-ups
  • 5 Alt Bird Dog (5/5)

Pre-Game EMOM (3 RDs)

• • Min 1 – 12 KB Snatch (6/6)
  • Min 2 – 12 Squat Thrusts
  • Min 3 – 45 sec Plank

Workout – Mini Circuits

• Circuit A  4RDs (40 sec work/ 20 sec rest)
  • DB Floor Press
  • Slam Ball
  • Goblet Squat w/ Heels Elevated
• Rest 2 minutes between circuits
• Circuit B 4RDs (40 sec work/ 20 sec rest)
  • TRX Reclines
  • Box Jumps
  • Skierg