Group Warm-up (2 RDs)

• 1 min Jump Rope/ 200 m Run then 30 sec each…
  • High Knees
  • Butt Kickers
  • Stiff Leg March
  • Banded OH Press
  • Banded Good Morning
  • Alt Bird Dog

Pre-Game (4 RDs)

• • 10-8-6-4-2 Dbl KB Deadlift
  • 200 m Run
• Perform all KB deadlifts of increasing weight then run.

Workout- 5 Rounds 

• Triplet A  (5 RDs)
  • 4 Chin-ups
  • 8 BB Sumo Deadlift High Pulls
  • 12 Mountain Climbers (R+L=1)
• 400 m Run between triplets A & B.
• Triplet B  (5 RDs)
  • 6 Bent o/ Rows (BB/ DB)
  • 8 Romanian Deadlifts
  • 12 Plank Jacks

Extra Credit Finisher (3 RDs)

• • 20 KB Swings
  • 15 Power Jacks
  • 10 Banded Dead-bugs (R+L=1)