Group Warm-up 

• 200 m Run then 2 rounds of…
  • 40 High Knees
  • 30 Butt Kickers
  • 20 Air Squats
• 200 m Run then 2 rounds of…
  • 10 PVC Pass Throughs
  • 10 Banded Good Mornings
  • 10 Banded Thrusters
  • 30 sec Pigeon Stretch

Pre-Game (4 Rds)

• • 3 Negative Pull-ups
  • 12 Single KB Deadlifts (6/6)
  • 200 m Run/1 Min bike/rope/ski

Workout Triplets

• Triplet #1 – 6 Rds
  • 4 Deadlifts
  • 8 KB Figure 8’s
  • 12 Mountain Climbers (R+L=1)
• 400 m Run between Triplets/2 min bike/rope/ski
• Triplet #2 – 6 Rds
  • 4 dbl KB Cleans
  • 8 TRX Face-puls
  • 12 Alt V-ups (w/ Med Ball)
• Goal should be to increase weight each round of deadlifts and power cleans. Let’s get strong!