Group Warm-up (2 RDs)

• • 1 min Jump Rope
  • 25 Seal Jacks
  • 25 Air Squats
  • 25 Dynamic Squats
  • 15 Band Pull A-parts
  • 15 Mountain Climbers
  • 15 Plank to Alt Toe Tap

Strength Pre-Game (4 RDs)

• • 6 Bench Press
  • 8 DB pullovers
  • 10 Push-ups on DBs

Circuit Workout 

35 sec work/ 15 sec rest x 5 rounds w/ 1 min rest after 3 rounds

• • Battle Ropes
  • Goblet Squats
  • see saw press
  • Bench Dips
  • Skierg/rope/bike

Core:2 RDS

• 20 V-Ups
• 20 doub crunch w/plate
• 10 crab toe touch
• 10 knee-knee-doub knee