Group Warm-up (2 RDs)

• • 1 min Jump Rope
  • 20 Jumping Jacks
  • 20 Alt Lateral Lunges
  • 20 Stiff Leg March
  • 10 PVC Pass Through
  • 20 Banded Air Squats
  • 10 Banded Lateral Steps (R)
  • 10 Banded Lateral Steps (L)

Strength Pre-Game

• BB Front Squats 10, 10, 8, 8, 6 (reps of increasing weight)
• Sled Drag <—->

Circuit Workout

40 sec work/ 20 sec rest x 6 rounds

• • Landmine Sumo Squats
  • Battle Ropes Jacks
  • Single Leg Deadlifts
  • DB Snatches
• 1 min rest after 3 rounds

Extra Credit Finisher (3 RDs)

• • 20 Wide Sit-ups w/ Forward Reach
  • 20 Hollow Out Switches (R+L=1)
  • 20 Double Crunches
• Use a med ball or light plate for all movements.