Group Warm-up

• 200 m Run then 2 rounds of…
  • 30 Butt Kickers
  • 20 Air Squats
  • 10 Squat Thrusts
• 200 m Run then 2 rounds of…
  • 10 KB Halos (R)
  • 10 KB Halos (L)
  • 10 Groiners w/ T-Stab (5/5)
  • 30 sec Pigeon Stretch

Pre-Game 

• KB Swings 20-16-12-8
• Lateral Slam Ball 10-8-6-4
• 1 min Plank

Hero WOD Saturday – Officer Jason Knox 

AMRAP (20 min)

• • 5 DB Deadlift
  • 6 DB Hang Cleans
  • 7 DB Front Squats
  • 8 DB Push Press
  • 35 Double Unders/ Jumping Jacks
  • 200 m Run