Group Warm-up

• • 30 Butt Kickers
  • 20 Dynamic Squats
  • 10 Alt Lunges (10/10)
  • 400 m Run
  • 20 Band Work
  • 10 Shoulder Taps
  • 5 Alt Bird Dogs (5/5)

Pre-Game (4 Rds)

• Heavy Sled Drag <—>
• 200 m Run

Chipper Workout

• • BB Deadlifts 10 – 8 – 6 – 4 – 2
  • Push-ups 20 – 16 – 12 – 8 – 4
  • DB Rows 30 – 24 – 18 – 12 – 6 (R+L=2)
  • KB Swings 40 – 32 – 24 – 16 – 8
  • Air Squats 50 – 40 – 30 – 20 – 10
• Increase your weight as your reps decrease.

Extra Credit (3 Rds)

• • 15 Banded Crunches
  • 10 Hanging Knee Raises
  • 5 Ab Wheel Rollouts