Group Warm-up

• • 400 m Run
  • Skips <—>
  • Walking Lunges w/ OH Reach <—>
  • 300 m Run
  • Butt Kickers <—>
  • High Knees <—>
  • 200 m Run then 2 rounds of…
  • 15 Band Pull A-parts
  • 10 Up Dog/ Down Dog
  • 5 Tempo Push-ups (3 sec down/ 3 sec up)

Strength Pre-Game

• BB Strict Press 10-8-6-4
• 8 Frog Push-ups
• 16 Russian Twists (R+L=1)

Workout – AMRAP Triplets

Each AMRAP is 8 min w/ 1:30 rest between each.

• AMRAP #1
  • 5 Burpees
  • 10 SA DB Push Press (5/5)
  • 15 Squat Jumps
• AMRAP #2
  • 5 Devil Press
  • 10 TRX Face-pulls
  • 30 sec OH Hold
• AMRAP #3
  • 200 m Run
  • 15 Alt V-ups
  • 30 sec Side Plank

Extra Credit Finisher (3 RDs)

• • 10 Alt Hammer Curls (10/10)
  • 30 sec KB Bottoms Up Hold (R)
  • 30 sec KB Bottoms Up Hold (L)
  • 1 min star plank
  • 50 crunches w/db