June 28, 2023

Group Warm-up

    • 200 m Run
    • Skips <—>
    • Butt Kicks <—>
    • 200 m Run
    • Walking Lunges <—>
    • Stiff Leg March <—>
    • 200 m Run then 2 rounds of…
    • 15 PVC Pass Throughs
    • 10 PVC OH Squats
    • 5 Walkouts

Strength Pre-Game (6 Rds)

    • 6 BB Strict Press
    • 12 DB Lateral Raise
    • 12 DB Shrugs (Go Heavy)

HIIT Workout

20 sec work/ 10 sec rest x 4 rounds @ each movement

  • Mini Circuit A –
    • KB Shoulder Pass
    • Plank Jacks
    • KB H2H Swings
    • Bear Crawl
  • 300 m Run + Rest (3 min)
  • Mini Circuit B –
    • Med Ball Jacks
    • Russian Twist
    • KB High Pulls
    • Hollow Rocks
  • 300 m Run

Extra Credit (4 Rds)

    • 8 DB Curls w/ Twist at Top
    • 8 Hammer Curls
    • 8 OH Extensions
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