Group Warm-up 

• 1 min Jump Rope then 2 rounds of…
  • 40 High Knees
  • 30 Jumping Jacks
  • 20 Air Squats
• 1 min Jump Rope then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Banded Thrusters
  • 5 Groiners w/ T-stab

Strength Pre-Game (5 Rds)

• • 10 Tempo Back Squats (Take 3 sec to squat down/ explode up/ no pause between reps)
  • 1 min weighted Plank
• Choose a moderate weight for the squats that you can maintain for all 10 reps.

WORKOUT:

200 wall balls ( break up into sets, when you stop, in-between wall ball sets, perform the following)

• 5 pullups
• 10 push ups
• 15 situps