Group Warm-up (3 Rds)

• • 20 Skips
  • 20 High Knees
  • 20 Seal Jacks
  • 10 Band Pull A-parts (OH)
  • 10 Band Pull A-parts (Across Chest)
  • 10 Groiners w/ T-stab (5/5)

Pre-Game 

30 sec work/ 10 sec rest x 4 rounds

• • See Saw Press
  • Alt Rear Lunges
  • Mountain Climbers

Partner Workout 

• • Partner 1 – 5 Pull-ups, 10 Push-ups, 15 Air Squats
  • Partner 2 – 5 Box Jumps + Max Ground 2 OH
  • Each partner will complete both sets of movements then run together.
• Rounds 1 & 6 – 4oo m Run
• Rounds 2 & 5 – 300 m Run
• Rounds 3 & 4 – 200 m Run

Finisher (4 Rds)

• • 10 Alt Hammer Curls w/ a Hold
  • 10 OH Extensions
  • 10 DB Curls