Group Warm-up

• 200 m Run then 2 rounds of…
  • 40 Butt Kickers
  • 30 High Knees
  • 20 Air Squats
  • 5 broad jumps
• 200 m Run then 2 rounds of…
  • 10 PVC Pass Through
  • 10 PVC OH Squats
  • 10 Glute Bridges (10/10)
  • 10 Up Dog/ Down Dog

EMOM Pre-Game (10 min)

• • 5 Deadlifts + 4 Hang Cleans + 3 Front Squats + 2 OH Press
  • BB/ DB/ KB

Circuit Workout

40 sec work/ 20 sec rest x 4 rounds w/ 1 min rest after 2 rounds

• • Box jumps
  • Battle Ropes
  • Hang Squat Clean
  • Arnold Press
  • Hollow out

Core Finisher:2 Rds

• 20 mountain climbers on BOSU
• 30 Sec plank on Bosu
• 20 bird dogs
• 20 KB slingshots