Group Warm-up

• 2 min Jump Rope then 2 rounds of…
  • Dynamic Squats
  • Band Pull A-parts (OH)
  • Band Pull A-parts (Across Chest)
  • Groiners w/ T-stab
  • Up Dog/ Down Dog
  • Hollow Out Switches

Pre-Game EMOM (9 min)

• • Min #1 – 2 BB/ DB Thrusters + 9 Burpees
  • Min #2 – 3 BB/ DB Thrusters + 8 Burpees
  • Min #3 – 4 BB/ DB Thrusters + 7 Burpees
  • Min #4 – 5 BB/ DB Thrusters + 6 Burpees
  • Min #5 – 6 BB/ DB Thrusters + 5 Burpees
  • Min #6 – 7 BB/ DB Thrusters + 4 Burpees
  • Min #7 – 8 BB/ DB Thrusters + 3 Burpees
  • Min #8 – 9 BB/ DB Thrusters + 2 Burpees
  • Min #9 – 10 BB/ DB Thrusters + 1 Burpee

Workout – 7 RDs of 7 Reps

• • KB Swings
  • DB Push Press
  • TRX Reclines
  • DB/ KB Deadlifts
  • Mountain Climbers (R+L=1)
  • Sit-outs (R+L=1)

Core finisher:2Rds

• 25 sit ups w/reach
• 20 flutter kicks
• 20 scissor kick
• 20 kb sling shot