Group Warm-up

• • 200 m Run
  • Skips <—>
  • Butt Kickers <—>
  • 200 m Run
  • Walking Lunges w/ OH Reach
  • Stiff leg March <—>
  • 200 m Run then 2 rounds of…
  • 20 Seal Jacks
  • 10 PVC Pass Throughs
  • 5 Up Dog/ Down Dog

Strength Pre-Game (5 Rds)

• • 6 BB Bench Press
  • 8 Glute Bridge Pullovers
  • 10 Close Grip Floor Press

Interval Workout

You have 3 minutes to complete each interval. Whatever time remains after the run is your rest. Complete all 3 intervals, take 2 min rest then repeat.

• Interval #1
  • 10 Gorilla Rows (5/5)
  • 10 Split Jumps
  • 200 m Run
• Interval #2
  • 10 DB Front Squats
  • 10 Push-ups
  • 200 m Run
• Interval #3
  • 10 Push Press
  • 10 Slam Balls
  • 200 m Run

Extra Credit (3 Rds)

• • Single Arm KB Suitcase Carry (R) <—>
  • Single Arm KB Suitcase Carry (L) <—>
  • 1 min Plank
• When performing the Suitcase Carry keep the following in mind:
  • Choose a weight that’s heavy enough to create some resistance as you hold it but allows you to maintain an upright posture as you walk.
  • Stand with your feet shoulder-width apart and your arms at your sides.
  • Engage your core muscles and make sure your posture is upright. Do not let the weight pull over to one side.
  • Begin walking with the kettlebell, and remember to keep your abdominal muscles engaged.
  • Take small, slow steps, and focus on maintaining an upright posture.
  • Walk the length of the gym and back.