Group Warm-up

• 2 min Jump Rope then 3 rounds of
  • 30 Butt Kickers
  • 20 Jumping Jacks
  • 15 Band Pull A-parts
• Then perform 3 rounds of…
  • 10 Mini Band Lateral Steps (R)
  • 10 Mini Band Lateral Steps (L)
  • 10 Banded Air Squats

Pre-Game (5 RDs)

• • 5 Back Squats w/ 3 sec Pause
  • 15 Dynamic Squats
  • 15 Plank Jacks

Workout

40 sec work/ 20 sec rest x 4 rounds

• • Box Step-ups
  • KB Figure 8’s
  • Battle Ropes
  • Glute Bridge (1 foot elevated)
  • OH Plate March
• Take 1 min rest after 2 rounds.

Extra Credit Finisher (3 RDs)

• • 30 sec Wall Sit
  • 10 Paloff Press (R)
  • 10 Paloff Press (L)