Group Warm-up

• • 1 min Jump Rope/ 200 m Run
  • 20 Air Squats
  • 20 Seal Jacks
  • 20 Mountain Climbers
  • 10 Band Pull A-parts (OH)
  • 10 Band Pull A-parts (Across Chest)
  • 10 Up Dog/ Down Dog

Strength Pre-Game (4 Rds)

• • 8 Bench Press
  • 8 DB Pullovers
  • 1 min High Plank

HIIT Workout

30 sec work/ 10 sec rest x 5 rounds

• • Jumping Pull-ups
  • Dynamic Squats
  • Slam Ball
  • Bike/ Ski/ Row
  • Seated Knee Tucks
  • Plank w/ a Reach
• 1 min rest after 3 rounds