Group Warm-up

• 200 m Run then 2 rounds of…
  • 40 Butt Kickers
  • 30 Skips
  • 20 Air Squats
• 200 m Run then 2 rounds of…
  • 10 PVC Pass Throughs
  • 10 PVC Good Mornings
  • 10 Alt Bird Dog

Pre-Game – Lets get moving!

20 sec work/ 10 sec rest x 5 rounds

• • Evil Jumps
  • Plate Halos
  • Banded Face-pulls
  • Banded Thrusters

Strength Couplets

• Couplet #1 – 10-8-6-8-10
  • BB Push Press
  • Plate Rainbows
  • 300 m Run once couplet is complete
• Couplet #2 – 10-8-6-8-10
  • Romanian Deadlifts
  • Walking Lunges (R+L=1)
  • 300 m Run
• Couplet #3 – 4 RDs
  • 8 Turkish Sit-up (R+L=1)
  • 8 Paloff Press (R+L=1)
  • 300 m Run