Group Warm-up (2 RDs)

• • 1 min Jump Rope
  • 25 Dynamic Squats
  • 25 Butt Kickers
  • 25 Air Squats
  • 15 Shoulder Taps
  • 15 Glute Bridge March
  • 15 Band Pull A-parts

Pre-Game (4 RDs)

• • 15 – 10 – 5 KB Swings of Increasing Weight
  • 10 Burpees
• Complete all 3 sets of swings then perform the burpees – that’s 1 round!

Workout

45 sec work/ 15 sec rest x 3 rounds w/ 1 min rest after each round

• • DB Push Press (R)
  • DB Racked Squat (R)
  • DB Floor Press (R)
  • DB Snatch (R)
  • Hollow Out Switches w/ DB OH Hold
  • DB Push Press (L)
  • DB Racked Squat (L)
  • DB Floor Press (L)
  • DB Snatch (L)
  • Plank w/ DB Pull Through
• Choose 1 challenging weight for all movements!