November 7, 2022

Group Warm-up

  • 400 m Run then 2 rounds of…
    • 20 Seal Jacks
    • 20 Air Squats
    • 20 Alt Lunges w/ OH Reach
    • 10 PVC Pass Throughs
    • 10 Shoulder Taps
    • 10 Plank Jacks

Pre-Game AMRAP (12 min)

    • 12 TRX Reclines
    • 9 Push-ups
    • 6 Bench/ Floor Press

Workout 

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

    • Slam Ball
    • Banded Flyes
    • Thrusters
    • Alt Crab Toe Touches (R+L=1)
    • Dbl. DB Rows
  • 200 m Run every 2 rounds