Group Warm-up

• 1 min Jump Rope then 3 rounds of…
  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Shoulder Taps
• 1 min Jump Rope then 3 rounds of…
  • 10 Band Pull A-parts
  • 10 Banded Thrusters
  • 10 Up Dog/ Down Dog

Strength Pre-Game (4 RDs)

• 5 Strict Press immediately into 10 Push Press
• 10 Plate Front Raise (Try not to rest plate on thighs.)
• 30 sec OH Hold

AMRAP Workout (20 min)

• • 5 Two Jack Burpees
  • 10 TRX Face-pulls
  • 15 Squat Jumps
  • 20 Plank Jacks
  • 1 min Row/ Bike/ Ski

Optional Finisher (3 RDs)

• • 5 AB Wheel Rollouts
  • 10 Plank to Alt Toe Tap
  • 15 Sit-ups