Group Warm-up (2 RDs)

• • 1 min Jump Rope/ 200 m Run
  • 20 Dynamic Squats
  • 20 Jumping Jacks
  • 20 Air Squats
  • 10 Banded Thrusters
  • 10 Push-ups
  • 10 Alt Bird Dogs (5/5)

Pre-Game

12 – 9 – 6 – 3

• • BB Thrusters
  • Bar o/ Burpees
  • Run 200 m/ski/jumprope 30 sec.

Circuit Workout

40 sec work/ 20 sec rest x 6 rounds

• • Kb swings
  • Goblet Curtsey Lunge
  • Landmine Thruster
  • Slam Ball Squat Clean
  • Bent over single arm landmine row (switch sides each round)

Core finisher:

• • 15 Sit-ups w/ OH Reach
  • 10 Bicycle Crunches (R+L=1)
  • 5 Ab Wheel Rollouts