Group Warm-up

• 1 min Jump Rope then 3 rounds of…
  • 20 Seal Jacks
  • 20 Dynamic Squats
  • 20 Butt Kickers
• 1 min Jump Rope then 3 rounds of…
  • 10 PVC Pass Throughs
  • 10 PVC OH Squats
  • 10 Hand Release Push-ups

Strength Pre-Game

15 min AMRAP

• • 12 Half Kneeling Landmine Press (6R/6L)
  • 8 KB Glute Bridge Pullover
  • 6 DB Bench/ Floor Press

Couplet Workout

20 sec work/ 10 sec rest x 6 rounds @ each couplet

• • KB High Pull/ Mountain Climbers
  • Med Ball Jacks/ Hollow Out Switches
  • Dynamic “A” Squats/ Bike Sprint
• Take 1 min rest between each couplet.

Optional Extra Credit Finisher

Summer is coming! Spend a few extra min and complete 3 rounds of…

• • 25 KB Swings
  • 20 Plank Jacks
  • 15 Reverse Crunches w/ Knee Kip
  • 10 V-ups
  • 5 Burpees