Group Warm-up (2 Rds)

• • 1 min Jump Rope
  • 20 Jumping Jacks
  • 20 Skips
  • 20 Air Squats
  • 20 Stiff Leg March
  • 20 Band Pull A-parts
  • 20 Glute Bridge March

EMOM Pre-Game (10 min)

• Odd Min – 3 Pull-ups + 6 Push-ups + 9 Air Squats
• Even Min – 8 Plate Burpees

Workout

40 sec work/ 20 sec rest x 4 rounds

• • Gorilla Rows
  • DB Box Step-ups
  • Alt DB Snatch
  • Wall Sit w/ Front Raise
  • AB Wheel Rollouts
• Take 2 min after 2 rounds – 1 min Plank + Rest

Pump Finisher (3 Rds)

• • 8-8-8 Kneeling KB Curls
  • 8 Close Grip Push-ups
  • 8 Close Grip Floor Press
  • 8 Hammer Curls