Group Warm-up

• 200 m Run then 2 rounds of…
  • 40 High Knees
  • 20 Seal Jacks
  • 10 Banded Thrusters
• 200 m Run then 2 rounds of…
  • 10 Plank to alt Toe Tap
  • 30 sec Pigeon Stretch (R)
  • 30 sec Pigeon Stretch (L)

Pre-Game (3 Rds)

• • 200 m Run
  • 15-10-5 Kneeling Slam Ball
• Perform all 3 sets of slam balls in increasing weight each round.

Triplets Workout

Perform 4 rounds of each triplet with a 1 min plank after each.

• Triplet #1
  • 6 BB Sumo Deadlift High Pull
  • 8 BB Floor Press
  • 10 H2H Swings
• Triplet #2
  • 6 Burpees
  • 8 Goblet Squat
  • 10 KB Figure 8’s
• Triplet #3
  • 5 Spiderman Mt Climber (R+L=1)
  • 10 Hanging Knee Raises
  • 15 Hollow Out Switches (R+L=1)

Extra Credit (3 Rds)

• 8-8-8 Kneeling KB Curls (Decreasing Wt)
• 16 Banded Triceps Push Downs