Group Warm-up (2 Rds)

• • 1 min Jump Rope/ Bike/ Ski
  • 25 Dynamic Squats
  • 25 Fling Jacks
  • 25 Air Squats
  • 15 Band Pull A-parts
  • 15 Push-ups
  • 15 Long Sit-ups

Pre-Game EMOM (8 min)

•  Use 1 CHALLENGING weight for all 4 movements perform all movements in the same minute.
  • 3 Deadlifts (BB/ DB/ KB)
  • 3 Hang Cleans
  • 3 Front Squats
  • 3 Push Press

Partner Workout

• AMRAP #1 (8 min)
  • Partner 1 – 5 Burpees + 10 DB Curl & Press
  • Partner 2 – Jump Rope
• AMRAP #2 (8 min)
  • Partner 1  – 10 DB Hang Squat Cleans
  • Partner 2 – Plank
• AMRAP #3 (8 min)
  • Partner 1 – 10 KB Clean & Goblet Squat
  • Partner 2 – Mountain Climbers

Finisher (3 RDs)

• • 10 DB curls
  • 10 Close Grip Push-ups
  • 10 Banded Triceps Push Downs
  • 10 Hammer Curls