Group Warm-up (2 RDs)

• • 1 min Jump Rope/ 200 m Run
  • 20 Dynamic Squats
  • 20 Jumping Jacks
  • 20 Air Squats
  • 10 Banded Thrusters
  • 10 Push-ups
  • 10 Alt Bird Dogs (5/5)

Pre-Game

12 – 9 – 6 – 3

• • BB Thrusters
  • Bar o/ Burpees

Circuit Workout

40 sec work/ 20 sec rest x 6 rounds

• • Half Kneeling Press/ Banded Row
  • Goblet Curtsey Lunge
  • Landmine Thruster
  • Slam Ball Squat Clean
  • Plank w/ DB Pull Through

Extra Credit Finisher

• • 15 Sit-ups w/ OH Reach
  • 10 Bicycle Crunches (R+L=1)
  • 5 Ab Wheel Rollouts