Group Warm-up

• 2 min Jump Rope/ Bike/ Ski then 2 rounds of…
  • 20 Dynamic Squats
  • 20 Seal Jacks
  • 20 Air Squats
  • 10 Band Pull A-parts (OH)
  • 10 Band Pull A-parts (Across Chest)
  • 10 Up Dog/ Down Dog

Pre-Game EMOM (10 min)

• Odd Min = 6-8 Hollow Out Floor Press
• Even Min = 6-8  KB Glute Bridge Pullover

Workout – Circuit Intervals

• Rounds 1 – 3 = 40 sec work/ 20 sec rest
• Rounds 4 – 6 = 20 sec work/ 10 sec rest
  • Push-up mike tyson style
  • Jumping Pull-ups
  • Box o/ Burpees
  • KB Shoulder Pass
  • Close Grip Floor Press

CORE:3 RDS

• 10 Pull throughs
• 20 heel taps
• 20 doub crunch w/plate
• 20 alt v-ups
• 10 hanging knees to chest