Group Warm-up

• 3 Rounds @ 30 sec each…
  • Dynamic Squats
  • High Knees
  • Butt Kickers
• Then 3 Rounds @ 30 sec each…
  • Arm Circles
  • Push-up to alt Toe Tap
  • Groiners w/ T-stab

Pre-Game (4 RDs)

• • 8 Heavy Goblet Squats w/ Pause (Hold for 3 sec at bottom position.)
  • 16 Alt V-ups
  • 32 Flutter Kicks (R+L=2)

EMOM Workout (5 RDs)

• Min 1 – 12 BB Rear Lunges (6/6)
• Min 2 – 12 KB Snatch (6/6)
• Min 3 – 12 Slam Ball
• Min 4 – 24 Power Jacks