Group Warm-up

• 400 m Ski/ 2 min bike/rope then 2 rounds of…
  • 20 Skips
  • 20 Air Squats
  • 20 Alt Lateral Lunges
  • 10 Stiff Leg March
  • 20 Band Pull A-parts
  • 10 Up Dog/ Down Dog
  • 20 seal jacks

Pre-Game AMRAP (12 min)

• • 4 HEAVY Thrusters
  • 8 Push-ups (on DBs)
  • 12 Front to Lateral Raise

Workout – Conditioning Triplets

25 sec work/ 10 sec rest 4 rounds at each triplet. Take 2 min between triplets to Ski 200 m/2 min bike or rope and rest.

• Triplet #1
  • Inertia wave
  • Inertia wave Jacks or seal jacks
  • Squat Jumps
• Triplet #2
  • KB Goblet Squats
  • KB Two Handed Push Press
  • KB Squat Clean
• Triplet #3
  • Plank Jacks on BOSU
  • Push-ups
  • mountain climbers on BOSU

Core Finisher:2 Rds

• 20 KB Slingshot
• 20 situps w/ med ball
• 20 bicycle crunches
• 20 v-Ups