Group Warm-up (2 Rds)

• • 1 min Jump Rope/ 200 m Run
  • 25 Dynamic Squats
  • 25 Seal Jacks
  • 25 Air Squats
  • 15 Band Pull A-parts
  • 10 Plank to Alt Toe Tap
  • 5 Alt Bird Dog (5/5)

Workout

20 – 15 – 10 – 5

• • Floor Press
  • Push-up on DBs
  • Squat Jumps
  • Banded Row (Attach Bande to Squat Rack)
  • Plank Climbers
• 200 m Run each round

Finisher (4 Rds)

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