Group Warm-up

• • 200 m Run then 2 rounds of…
  • 20 Dynamic Squats
  • 20 Skips
  • 20 Alt Lateral Lunges
  • 200 m Run then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Push-ups
  • 5 Groiners w/ T-stab

EMOM Pre-Game (10 min)

• Odd Min – 5 Renegade Rows + 5 Push-ups + 5 Push Press
• Even Min – 20 KB Swings

Circuit Workout

40 sec work/ 20 sec rest x 4 rounds

• • KB High pulls
  • Box Jumps
  • floor press w/bridge
  • Battle Ropes
  • AB Wheel Rollout/ Walkouts
• 1 min rest after 2 rounds

Core Finisher:2 Rds

• 20 situps w/oh reach
• 20 bird dogs
• 20 doub crunch w/plate
• 20 hanging knees to chest
• 20 glute bridge w/march