December 12, 2022

Group Warm-up (2 RDs)

    • 1 min Jump Rope
    • 20 Seal Jacks
    • 20 Dynamic Squats
    • 20 Alt Lunges (10/10)
    • 1 min Jump Rope
    • 10 PVC Pass Throughs
    • 10 PVC OH Squats
    • 10 UP Dog/ Down Dog

Pre-Game (12 min)

    • 8 DB Floor Press
    • 16 Push-ups
    • 32 Power Jacks

Workout

40 sec work/ 20 sec rest x 4 Rounds

    • KB Glute Bridge Pull Over
    • Skierg
    • Slam Ball
    • Crush Grip Floor Press
    • Hollow Rocks
  • Take 1 min rest after 2 rounds.