Group Warm-up

• 200 m Run then 2 rounds of…
  • 25 Jumping Jacks
  • 25 Dynamic Squats
  • 25 Skips
• 200 m Run then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Hand Release Push-ups
  • 5 Up Dog/ Down Dog

EMOM Pre-Game (8 min)

• Odd Min – 5 BB/ DB Strict Press immediately into 10 Push Press
• Even Min – High Plank (45 sec)

Workout

35 sec work/ 15 sec rest x 5 Rounds

• • TRX Face-pulls
  • Mountain Climbers
  • Hang Squat Cleans
  • Bear Crawl
  • Hollow Out Switches
• Take 1 min Rest after 3 rounds.

Extra Credit (3 Rds)

• • 8 Lateral Raise
  • 8 Front Raise
  • 8 Reverse Flyes