Group Warm-up

• 2 min Jump Rope then 2 rounds  of…
  • 40 Butt Kickers
  • 30 High Knees
  • 25 Air Squats
  • 20 Alt Lateral Lunges (10/10)
  • 15  PVC Pass Throughs
  • 10 PVC OH Squats
  • 5 Groiners w/ T-Stab (5/5)

Pre-Game 

12 – 9 – 6 – 3

• • Back Squats
  • HEAVY Sled Drag <—->

Workout 

15 – 12 – 9 – 6 – 3

• • DB Sumo Squats (Increase your weight!)
  • Push-ups
  • Split Jumps (R+L=1)
  • KB Figure 8 w/ an OH Press
  • Slam Ball
• Perform the following core movements after each round…
  • 10 Alt V-ups
  • 15 Russian Twists (R+L=1)
  • 20 Bicycle Crunches