Group Warm-up

• 300 m Run then 2 rounds of…
  • 20 Air Squats
  • 20 Alt Rear Lunges (10/10)
  • 20 Light KB Swings
• 300 m Run th3n 2 rounds of…
  • 20 KB Halos (10R/ 10 L)
  • 15 KB High Pulls
  • 10 Push-ups

EMOM Pre-Game (4 Rds)

• Min 1 – 6 DB/ KB Strict Press + 20 sec OH Hold
• Min 2 – 6 Lateral Raise + 6 DB Front Raise
• Min 3 – High Plank (45 sec)

AMRAP Workout (20 min)

• • 6 BB Push Press (Heavy)
  • 12 Slam Balls
  • 6 Renegade Rows w/ Push-up (Row R/ Row L/ Push-up)
  • 12 DB Lateral Lunges (6R/ 6L)
  • 6 Half Burpees
  • 200 m Run

Extra Credit (3 Rds)

• • 20 Dynamic Squats
  • 15 Power Jacks
  • 10 Plank to Toe Tap