Group Warm-up

• • 200 m Run
  • Butt Kickers <—>
  • 200 m Run
  • Lateral Lunge <—>
  • 200 m Run
  • Bear Crawl —>
  • Crab Walk —>
  • 200 m Run then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Alt Bird Dog (5/5)

Pre-Game (10 min AMRAP)

• • 3 Negative Pull-ups
  • 6 Tempo Push-ups
  • 9 KB Dynamic Squats

AMRAP Couplet Workout

AMRAP each couplet for 6 min.

• Couplet #1
  • 6 Squat Thrusts/ 12 DB Rows (6/6)
• Couplet #2
  • 6 Slam Ball o/ Shoulder/ 12 Split Jumps
• Couplet #3
  • 6 DB Snatch (6/6)/ 12 Plank Jacks
• Take 2 min between each couplet – 200 m Run + Rest.