Group Warm-up (3 Rds)

200 m run/1 min rope/ski/bike

• • 30 Fling Jacks
  • 30 Skips
  • 30 Air Squats
  • 20 Shoulder Taps
  • 10 Plank to Alt Toe Tap
  • 5 Walkouts to Push-up

Ladder Pre-Game

• Dynamic Squats       30-27-24-21-18-15-12-9-6-3
• Mountain Climbers 20-18-16-14-12-10-8-6-4-2
• Push-ups                   10-9-8-7-6-5-4-3-2-1

EMOM Workout (5 Rds)

• Min 1 – 5 Devil Press
• Min 2 – 10 kneeling shoulder press
• Min 3 – 15 Wall Balls
• Min 4 – 20 KB Swings
• Min 5 – Star Plank (40 sec)