Group Warm-up (2 Rds)

• • 40 Butt Kickers
  • 30 Jumping Jacks
  • 20 Air Squats
  • 15 Banded Thrusters
  • 10 Banded Good Mornings
  • 5 Groiners w/ T-Stab

Cardio Core Pre-Game (10 min)

• • 200 m Run/ 1 min Jump Rope
  • 20 Alt V-ups
  • 15 Mountain Climbers
  • 10 Plate Rainbows

Triplets Workout 

Complete 5 rounds of each triplet with a 400 m run/ 2 min Jump Rope between.

• Triplet #1
  • 4 Pull-ups
  • 8 Dbl KB Dealdifts
  • 12 KB Figure 8’s
• Triplet #2
  • 4 Burpees
  • 8 Bent o/ Rows (BB/ DB)
  • 12 Plank Jacks

Extra Credit (3 Rds)

• • 10 DB Curls
  • 10 Banded Push Downs
  • 30 sec Hammer Hold