Group Warm-up

• • 200 m Run
  • 30 High Knees
  • 30 Butt Kickers
  • 30 Alt Rear Lunges (15/15)
  • 200 m Run
  • 20 Air Squats
  • 20 Jumping Jacks
  • 20 Mt Climbers
  • 200 m Run
  • 10 PVC Pass Throughs
  • 10 Push-ups
  • 10 Groiners w/ T-Stab (5/5)

EMOM Pre-Game (3 Rds)

• • Min 1 – 8 Burpees w/ a Plate
  • Min 2 – 16 Plate Rainbows
  • Min 3 – 24 Power Jacks

Workout

40 sec work/ 20 sec rest x 5 rounds

• KB Swings
• KB Renegade rows w/pushup
• Ab wheel rollout
• Dbl racked KB Thrusters w/ rotation @top
• KB tactical lunges

1 min Rest after 3 rounds

Core Finisher:

• 20 weighted hanging knees to chest
• 20 russian twists
• 20 knee-knee-doub-knee
• 20 situps w/overhead reach
• 20 bird dogs