Group Warm-up

• 2 min Jump Rope/ Bike then 2 rounds of…
  • 30 Jumping Jacks
  • 25 Air Squats
  • 20 Alt Lateral Lunges (10/10)
  • 15 Plank to Alt Toe Tap
  • 10 Alt Bird Dog Plank (5/5)

Strength Pre-Game (5 RDs)

• • 5 Back Squats w/ 3 sec Pause
  • Sled Drag <—->

Cardio Workout

45 sec work/ 15 sec rest x 4 rounds

• • Ski-erg
  • Bike/ Row
  • Jump Rope
  • Plank Climbers
  • Box Jumps
• Take 1 min rest after 2 rounds.