Group Warm-up (2 Rds)

• • 200 m Run
  • 40 Skips
  • 30 Butt Kickers
  • 20 Seal Jacks
  • 200 m Run
  • 15 PVC Pass Throughs
  • 10 Plank to Alt Toe Tap
  • 5 Hand Release Push-ups

Pre-Game (5 Rds)

• • 6 BB Bench Press
  • 6 Incline Floor Press on Bosu Ball (Press R Hold L/ Press L Hold R/ Press Together = 1 rep)
  • 10 Plank Climbers

Workout

35 sec work/ 15 sec rest x 4 rounds

• • Lateral Shuffle
  • TRX Reclines
  • Slam Ball Squat Cleans
  • Battle Ropes
  • Spiderman Mountain Climbers (On Bosu Ball)
• Take 3 min after 2 rounds – 400 m Run + Rest

Extra Credit (3 Rds)

• • 5 Ab Wheel Rollouts
  • 10 Hanging Knee Raises
  • 30 sec Wall Sit