Group Warm-up (2 Rds)

• • 40 Butt Kickers
  • 30 Skips
  • 20 Skaters
  • 10 Banded face-pulls
  • 10 Banded Lat Pull Downs
  • 10 PVC Good Mornings
  •  10 PVC Pass Through
  • 10 Alt Bird Dog (5/5)

Cardio Pre-Game (3 Rds)

• • 200 m Run/ski /min rope/bike
  • 10 Slam Balls
  • High Knees —>
  • Bear Crawl <—

Strength Couplets

• Couplet #1 – 5 Rds
  • 5 BB Deadlifts
  • 10 renegade row w/pushup
• 1min bike/ ski/rope after 5th rd
• Couplet #2 – 5 Rds
  • 5 Gorilla Rows (5/5)
  • 10 step ups w/db
  • 1min bike/ ski/rope after 5th rd
• Couplet #3 – 5 Rds
  • 5 Snatches (5/5)
  • 10 Lateral Hops over bench
  • 1min bike/ ski/rope after 5th rd

Core finisher:2 Rds

• 25 sit ups
• 10 kb pull throughs
• 10 plank/bird dogs