Group Warm-up

• 2 min Jump Rope then 3 rounds of…
  • 25 Seal Jacks
  • 25 Dynamic Squats
  • 25 Skips
• Then perform 3 rounds of…
  • 15 PVC Pass Throughs
  • 10 Plank to Alt Toe Tap
  • 5 Tempo Push-ups

Pre-Game AMRAP (12 min)

• • 6 DB Bench w/ Hold (6/6)
  • 8 Close Grip Push-ups
  • 10 Banded Flyes

Interval Workout

• Round 1: 40 sec work/ 20 sec rest
• Round 2: 30 sec work/ 15 sec rest
• Rounds 3 & 4: 20 sec work/ 10 sec rest
• Round 5: 30 sec work/ 15 sec rest
• Round 6: 40 sec work/ 20 sec rest
  • Battle Ropes
  • Gorilla Rows
  • Box Jumps
  • Lateral Slam Balls
  • Two Handed KB Thruster

Optional Finisher (3 RDs)

• • 10 Hanging Knee Raises
  • 20 Side Plank Dips (10/10)
  • 30 sec Wall Sit (w/ Mini Band)