Group Warm-up

• 200 m Run then 2 Rounds of…
  • 20 Dynamic Squats
  • 20 Alt Lunges
  • 20 Plank to Toe Tap
• 200 m Run then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Alt Bird Dog
  • 5 Up Dog/ Down Dog

Pre-Game (4 Rds)

• • 6 DB Strict Press + 20 sec OH Hold
  • 10 Banded Lateral Raise (R)
  • 10 Banded Lateral Raise (L)
  • 200 m Run

Workout 

35 sec work/ 15 sec rest x 5 rounds

• • See Saw Press
  • TRX Reclines
  • Hang Squat Clean
  • Battle Ropes
  • Alt V-ups
• Take 1 min rest after 3 rounds

Extra Credit (3 Rds)

• • 10 Paloff Press (R)
  • 10 Paloff Press (L)
  • 20 Russian Twists
  • 20 Heel Taps