Group Warm-up

• 2 min Jump Rope then 2 rounds @ 30 sec each of…
  • High Knees
  • Butt Kickers
  • Dynamic Squats
  • Stiff Leg March
  • Arm Circles
  • Groiners w/ T-stab

Strength Pre-Game (5 Rds)

• • 5 Back Squats
  • Sled Sprint <—>

Circuit Workout

35 sec work/ 15 sec rest x 5 rounds

 

• • KB Shoulder Pass
  • Wall Balls
  • Box Jumps
  • rear lunges
  • Ski/ Row
• Take 1 min rest after 3 rounds.

Optional Extra Credit Finisher

Complete 3 rounds using a Dynamax ball for all movements.

• • 20 Air Squats (to the ball)
  • 15 Sit-ups w/ OH Reach
  • 10 Alt V-ups
  • 5 Glute Bridges (1 foot on the ball) (5r/5l)