Group Warm-up

• 2 min Jump Rope/ Bike then 2 rounds of...
  • 40 Butt Kickers
  • 20 partner push ups
  • 20 Air Squats
  • 10 PVC Pass Throughs
  • 5 Groiners w/ T-stab (5/5)

EMOM Pre-Game (8 min)

• Odd Min – 20 KB Swings
• Even Min – Plank (45 sec)

Ladder Workout

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

• • Clean & Press
  • DB Sumo Squats
  • Hanging Knee Raises
  • KB Lateral lunges
• 10 Plank Jacks + 10 Mt Climbers every round.(on BOSU)

Core Finisher:2 Rds

• 20 flutter kicks
• 20 alt V-ups
• 20 glute bridge w/ march
• 20 waiters carry overhead march