Group Warm-up (3 RDs)

• • Seal Jacks
  • Air Squats
  • Stiff Leg March
  • PVC Pass Through
  • PVC OH Squats
  • Alt Bird Dog

Strength Pre-Game (12 min)

• • 6-8 DB Bench Press
  • 6-8 T-Bar Row
  • 1 min High Plank

Workout

• Round #1
  • 60 Air Squats
  • 15 Push-ups
  • 10 DB Box Step-ups
  • 10 Ground 2 OH
  • 1 min Jump Rope/ Bike/ Ski/ Row
• Round #2
  • 50 Air Squats
  • 15 Push-ups
  • 10 DB Box Step-ups
  • 8 Ground 2 OH
  • 1 min Jump Rope/ Bike/ Ski/ Row
• Round #3
  • 40 Air Squats
  • 15 Push-ups
  • 10 DB Box Step-ups
  • 6 Ground 2 OH
  • 1 min Jump Rope/ Bike/ Ski/ Row
• Round #4
  • 30 Air Squats
  • 15 Push-ups
  • 10 DB Box Step-ups
  • 4 Ground 2 OH
  • 1 min Jump Rope/ Bike/ Ski/ Row
• Round #5
  • 20 Air Squats
  • 15 Push-ups
  • 10 DB Box Step-ups
  • 2 Ground 2 OH
  • 1 min Jump Rope/ Bike/ Ski/ Row

Extra Credit Finisher (4 RDs)

• • 12 Plate Rainbows
  • 9 Hanging Knee Raises
  • 6 Burpees