Group Warm-up (2 Rds)

• • 200 m Run
  • 20 Dynamic Squats
  • 20 Jumping Jacks
  • 20 Alt Lunges (10/10)
  • 20 Band Pull A-parts
  • 20 Shoulder Taps
  • 10 Up Dog/ Down Dog

EMOM Pre-Game (8 min)

• Odd Min – 10 Push Press + 20 sec OH Hold
• Even Min – High Plank (45 sec)

Workout AMRAPs (8 min)

• AMRAP #1
  • 5 Strict Press (BB/ DB/ KB)
  • 10 Squat & Push
  • 15 Mountain Climbers (R+L=1)
• AMRAP #2
  • 5 Front Squats (BB/ DB/ KB)
  • 10 Alt V-ups
  • 15 Med Ball Jacks
• AMRAP #3
  • 5 Thrusters (BB/ DB/ KB)
  • 10 Lateral to Front Raise
  • 15 Plank Jacks
• Take 2:30 min between AMRAPs – 200 m Run + Rest

Extra Credit (3 Rds)

• • 20 DB Plank Pull Throughs
  • 15 Flutter Kicks (R+L=1)
  • 10 Reverse Crunches