Group Warm-up (2 Rds)

• • 1 min Jump Rope/ 200 m Run
  • 40 High Knees
  • 30 Skips
  • 20 Air Squats
  • 10 Alt Bird Dog (5/5)
  • 5 Walkouts to a Push-up

EMOM Pre-Game (10 Min)

• Min 1 – 9 Push Press + 1 Burpee
• Min 2 – 7 Push Press + 3 Burpees
• Min 3 – 5 Push Press + 5 Burpees
• Min 4 – 3 Push Press + 7 Burpees
• Min 5 – 1 Push Press + 9 Burpees
• Work your way back up the ladder.

Circuit Workout 

30 sec work/ 10 sec rest x 6 rounds

• • DB Punches
  • Box Jumps
  • Half Kneeling OH Press (Press on the side of the down knee.)
  • H2H Swings
  • Alt V-ups
• Take 1 min rest after 2 rounds.

Extra Credit (3 Rds)

• • 1 min Plank
  • 20 Side Plank Dips (R)
  • 20 Side Plank Dips (L)