Group Warm-up (3 RDs)

• • 30 Jumping Jacks
  • 25 Air Squats
  • 20 Forward Lunges (10R+10L)
  • 15 Band Pull A-parts
  • 10 Up/Down Dog
  • 5 Walk-outs to a Push-up

Muscle Endurance Pre-Game

12 min Ladder – Add 2 reps each round.

• • 2 DB Renegade Row (No Push-Up)
  • 2 DB Push Press
  • 2 DB Deadlift
  • 2 DB Front Squat
• Use 1 challenging weight for all movements.

Workout

• Round 1
  • 30 Mt Climbers (R+L=1)
  • 15 DB Clean and Press
  • 5 Burpees
  • 1 minute Jump Rope/Bike/Sk
• Round 2
  • 30 Mt Climbers (R+L=1)
    12 DB Clean and Press
    5 Burpees
    1 minute Jump Rope/Bike/Ski
• Round 3
  • 30 Mt Climbers (R+L=1)
    9 DB Clean and Press (Increase Weight)
    5 Burpees
    1 minute Jump Rope/Bike/Ski
• Round 4
  • 30 Mt Climbers (R+L=1)
    6 DB Clean and Press
    5 Burpees
    1 minute Jump Rope/Bike/Ski
• Round 5
  • 30 Mt Climbers (R+L=1)
    3 DB Clean and Press
    5 Burpees
    1 minute Jump Rope/Bike/Ski