Group Warm-up

• 2 Rounds of…
  • 20 Butt Kickers
  • 20 Dynamic Squats
  • 20 Seal Jacks
  • 200 m run
• 2 rounds of…
  • 10 Banded Good Mornings
  • 10 Band pull A-parts (Across Chest)
  • 10 Alt Bid Dogs
  • 200 m run

• Pre -Game:6 Rds

• 6 box squats
• 6 rdl’s
• 30 sec wall sit
• 200 m run /1 min jump rope

Workout: Every  2:30 x 6 Rds(time that’s left is rest)

• 12 wall balls
• 12 (sa) push press  12l/12r
• 12 db box step ups

Core finisher:

• 10 knee/knee/doub knee
• 10 v-ups
• 20 sit ups