Group Warm-up

• 200 m Run then 2 rounds of…
  • 20 Seal Jacks
  • 20 Air Squats
  • 20 Stiff Leg March
• 200 m Run then 2 rounds of…
  • 5 Walkouts to a Push-up
  • 10 Groiners w/ T-stab
  • 20 Glute Bridge March (10/10)

Pre-Game (4 rds)

• • 6 Back Squats
  • 6 deadlifts

AMRAP Workout

AMRAP each triplet for 4 min w/ 1 min rest between then repeat.

• AMRAP #1
  • 8 Alt DB/ KB Snatch (4/4)
  • 8 Goblet Forward Lunge (4/4)
  • 8 Alt V-ups
• AMRAP #2
  • 8 Single Arm Clean & Press (4/4)
  • 8 Goblet Curtsey Lunge (4/4)
  • 8 Push-ups

Extra Credit (3 Rds)

• KB Swing Ladder 20-15-10-5 (Increasing Weight)
• 20 Single Leg Glute Bridge (10/10)

Core Finisher:

• 20 crunches
• 20 flutter kicks
• 20 bird dogs