Group Warm-up

• • 20 Dynamic Squats
  • 20 Jumping Jacks
  • 20 Skaters
  • 15 Band Pull A-parts
  • 10 Banded Face-pulls
  • 5 Alt Bird Dog (5/5)

Interval Workout

Each interval is 3 min with 1 min rest x 6 rounds.

• Odd Rounds (#1,3,5)
  • 200 m Run
  • 10 Push-ups
  • 15 Air Squats
  • Max BB Push Press w/ remaining time.
• Even Rounds (#2,4,6)
  • 200 m Run
  • 10 Split Jumps
  • 15 Plank Jacks
  • Max Snatches

Pump Finisher (3 Rds)

• • 8 Hammer Curls
  • 8 Close Grip Floor Press
  • 8 DB Curls
  • 8 Triceps Kickbacks