Group Warm-up

• Perform 3 rounds of…
  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Mountain Climbers
• 400 m Run then 2 rounds of…
  • 10 PVC Pass Throughs
  • 10 Groiners w/ T-stab
  • 10 Up Dog/ Down Dog

EMOM Pre-Game (10 min)

• • Odd Min – 5 Renegade Rows (Row R/ Row L/ Push-up) + 5 Push Press
  • Even Min – 12 Slam Balls

Circuit Workout

40 sec work/ 20 sec rest x 4 rounds

• • DB See Saw Press
  • Goblet Squat (Heels Elevated)
  • Plate Front Raise w/ a Twist (Raise plate w/ straight arms to eye level & rotate similar to turning a steering wheel.)
  • Wall Balls
  • Hollow Out Switches
• Take 1 min rest after 2 rounds.

Extra Credit Finisher (3 RDs)

• • 10 Plate Halos (R)
  • 10 Plate Halos (L)
  • 10 Plate Curls
  • 30 sec OH Plate Hold