Group Warm-up

• 2 min Jump Rope then 2 rounds of…
  • 40 Jumping Jacks
  • 30 Alt Lunges (15/15)
  • 20 Still Leg March
  • 10 PVC Pass Through
  • 5 Walkouts to a Push-up

Pre-Game 

20 sec work/ 10 sec rest x 4 rounds

• • Plate G2OH
  • Squat & Push
  • Plate Rainbows
  • Plate Halos
  • Plate Curls

Workout EMOM Chipper

Complete each movement of the chipper before moving on. At the top of each minute perform the bodyweight movement before continuing with the chipper.

• • 100 KB Swings (5 Burpees)
  • 80 Mountain Climbers (10 Crab Toe Touches)
  • 60 Goblet Squats (10 Push-ups)
  • 40 Push Press (10 Split Jumps)
  • 20 Hammer Curls (10 Plank Jacks)
  • 10 Pull-ups (1 min Plank)

Pump Finisher (3 RDs)

• • 8-8-8 DB Curls (Choose 3 weights)
  • 16 Close Grip Floor Press
  • 16 Banded Triceps Push Downs