Group Warm-up

• • 400 m Run/2 min rope/bike/ski
  • 20 Skips
  • 20 Walking Lunges w/ OH Reach
  • 300 m Run/1;30 rope/ski/bike
  • Butt Kickers <—>
  • High Knees <—>
  • 200 m Run/1 min rope/bike/ski then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Up Dog/ Down Dog
  • 5 Tempo Push-ups (3 sec down/ 3 sec up)

Strength Pre-Game: 10-8-6-4

• DB Z Press
• Frog Push-ups
• 16 Russian Twists (R+L=1)

Workout – AMRAP Triplets

Each AMRAP is 8 min w/ 1:30 rest between each.

• AMRAP #1
  • 10 bench hop overs
  • 10 SA DB Skull crushers 5l/5r(on bench/floor)
  • 15 Squat Jumps
• AMRAP #2
  • 5 Devil Press
  • 10 TRX Face-pulls
  • 30 sec OH Hold w/ march
• AMRAP #3
  • 200 m Run/1 min bike/ski/rope
  • 15 Alt V-ups
  • 30 sec Side Plank

Extra Credit Finisher (3 RDs)

• • 10 Alt Hammer Curls (10/10)
  • 30 sec KB Bottoms Up Hold (R)
  • 30 sec KB Bottoms Up Hold (L)

Core:

• 20 mountain climbers on BOSU
• 20 Crunches on BOSU
• 20 Plank w/ leg lift on BOSU
• 20 Glute bridges on BOSU