November 28, 2022

Group Warm-up

  • 2 min Jump Rope/ Bike/ Ski then 2 rounds of…
    • 30 Skips
    • 25 Air Squats
    • 20 Butt Kickers
    • 15 PVC Pass Throughs
    • 10 PVC OH Squats
    • 5 Tempo Push-ups

Pre-Game (4 RDs)

    • 10 See Saw Press + 20 sec OH Hold
    • 10 DB Front Squats + 20 sec Squat Hold
    • 10 Push-ups on DBs

Workout – Circuit

35 sec work/ 15 sec rest x 6 rounds

    • DB Ground to OH
    • Wall Balls
    • KB Row & Catch
    • KB Swings
  • 2 minutes after 2 rounds – 1 min Plank + 1 min Rest