Group Warm-up

• 200 m Run then 2 rounds of…
  • 40 Skips
  • 30 Butt Kickers
  • 20 Air Squats
• 200 m Run then 2 rounds of…
  • 10 PVC Good Mornings
  • 10 PVC Pass Throughs
  • 10  sitouts
  • 10 band pull aparts

Pre-Game (6 Rds)

• • 6-8 BB Deadlifts (Increase weight)
  • 12 Goblet Squats (Heels Elevated)

AMRAP Workout 

AMRAP each for 8 min. Begin each AMRAP w/ a 200 m Run buy in. Complete AMRAP A and B then repeat. Take 1 min rest between each.

• AMRAP A – 8 min
  • 200 m Run Buy In (Run once.)
  • 4 Burpees
  • 8 Crossbody Deadlifts
  • 12 Mountain Climbers
• AMRAP B – 8 min
  • 200 m Run Buy In
  • 4 Devil Press
  • 8 Push-ups
  • 12 KB Figure 8’s

Core finisher:

• 20 weighted crunches (DB)
• 20  alt v-ups
• 20 bicycle crunch