Group Warm-up (3 RDs)

• • Seal Jacks
  • High Knees
  • Dynamic Squats
  • PVC Pass Throughs
  • PVC OH Squats
  • Alt Bird Dog

Workout

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

• • Gorilla Rows (R + L = 1)
  • Push-ups
  • BB Sumo Deadlift High Pull
  • Floor Press
• 1 min Jump Rope/ Bike/ Ski every 2 rounds

Cardio Finisher

20 sec work/ 10 sec rest x 5 rounds

• • Slam Ball
  • Mountain Climbers
  • Burpees