Group Warm-up

• 200 m Run then 2 rounds @ 30 sec each…
  • Seal Jacks
  • Dynamic Squats
  • Arm Circles
  • Mountain Climbers
  • Bird Dog
  • Pigeon Stretch
• Finish w/ 200 m Run

• Pre-Game AMRAP (12 min)

• • 8 Incline Press
  • 10 Push thru Push-ups
  • 200 m Run

Workout – Circuit 5Rds

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

• • Inertia wave
  • DB Flyes
  • Goblet Squats (Heels Elevated)
  • Squat Thrusts
  • Skierg/rope/bike

Core Finisher:

• 20 Weighted double crunches
• 20 alt v-ups w/ plate
• 20 plank w/ reach
• 20 alt bird dogs
• 20 kb around the world