Group Warm-up (2 Rds)

• • 1 min Jump Rope/ Bike/ Ski
  • 20 Air Squats
  • 20 Alt Lunges
  • 20 Shoulder Taps
  • 10 PVC Pass Through
  • 10 PVC OH Squats
  • 5 Walkouts to a Push-up

AMRAP Pre-Game (10 min)

• • 200 m Run
  • 10Dynamic Squats
  • 10  Squat and push w/plate
  • 10  Mountain Climbers r+l=1
  • 10  High Plank reaches
  • 10  Double Crunches w/plate
  • 10  flutter kicks w/plate

Hero WOD Saturday “Jack”

AMRAP (20 min)

• • 10 Push Press
  • 10 KB Swings
  • 10 Box Jumps

EXTRA CREDIT!! add the following at the end of each round

• 10 wall balls
• 5 ab wheel rollouts