Group Warm-up

• • 200 m Run
  • 30 Butt Kickers
  • 30 Skips
  • 200 m Run
  • 15 Jumping Jacks
  • 15 Long Sit-ups
  • 10 Groiners (5/5)
  • 200 m Run then 2 rounds of…
  • 10 Banded Lateral Steps (R)
  • 10 Banded Lateral Steps (L)
  • 10 Banded Air Squats

Strength Pre-Game (6 Rds)

• • 6 BB Squat Cleans (Perform every rep from the ground & build in weight each rd.)
  • 12 Box Step-ups (6/6)

Workout Ladder

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

• • Thrusters
  • Slam Ball
  • Half Burpee
  • Split Jumps (R+L=1)
• 15 Slam Ball Jacks each round. Use the same weight as in the workout!

Extra Credit (3 Rds)

• • 1 min Plank
  • 15 Alt V-ups
  • 15 Seated Knee Tucks