Warm-up

• 2 min Jump Rope then 2 rounds of…
  • 25 Seal Jacks
  • 20 Air Squats
  • 15 Band Pull A-parts
  • 10 Push-ups
  • 5 Alt Bird Dogs (5/5)

Pre-Game (5 RDs)

• • 6 Z Press
  • 12 Banded Face-pulls
  • 18 Banded Lateral Raise (9/9)

Workout

20 sec work/ 10 sec rest x 8 rounds

• • Mountain Climbers
  • KB Dynamic Squats
  • Dbl KB Push Press
  • Bench Hops
  • Hollow Out Switches
• Stay on 1 movement for 8 rounds then rest 1 min.