Group Warm-up

• • 200 m Run/ski -erg
  • High Knees
  • Butt Kickers
  • 200 m Run
  • Walking Lunges
  • Stiff Leg March
  • 200 m Run then 2 rounds of…
  • 10 PVC Pass Throughs
  • 10 Push-ups
  • 10 groiner w/ t stab

Workout – Mini Circuits

Perform each circuit @ 40 sec work/ 20 sec rest x 4 rounds

• Circuit #1
  • KB Row & Catch
  • Goblet Lateral Lunge
  • TRX Squat Jumps
• Rest 2 minutes between circuits.
• Circuit #2
  • DB Z Press
  • DB Box Step-ups
  • Mountain Climbers

Core Finisher

30 sec work/ 10 sec rest x 3 rounds

• • AB Wheel Rollouts
  • Side Plank (R)
  • Side Plank (L)
  • Superman Pulse