Group Warm-up (3 RDs)

• • High Knees
  • Butt Kickers
  • Air Squats
  • PVC Pass Through
  • PVC OH Squats
  • Hand release Push-ups

Strength Pre-Game 

8, 8, 6, 6, 4 Reps

• • BB Push Press
  • 8 Lateral Raise
  • 8 Alt DB Front Raise (8/8)

Workout Circuit

35 sec work/ 15 sec rest x 5 rounds

• • Banded Face-pulls
  • Box Jumps
  • Plank Climbers
  • DB See Saw Press
  • Ski

Extra Credit Finisher (3 RDs)

• • 10 Weighted Sit-ups (Heavy)
  • 15 Long Sit-ups
  • 20 Dbl Crunches (Knees 2 Elbows)