Group Warm-up

• • 200 m Run then 2 rounds of…
  • 30 Skips
  • 30 Butt Kickers
  • 20 Air Squats
  • 20 Band Pull A-parts
  • 10 Hand Release Push-ups
  • 10 Glute Bridge March

Pre-Game (4 RDs)

• • 8 Deadlifts
  • 16 Plate Rainbows
  • 200 m Run OR 1 min bike/ski/rope

Workout

40 sec work/ 20 sec rest x 6 rounds

• • plate Ground 2 OH
  • Slam Ball toss over shoulder
  • Battle Ropes
  • heel elevated goblet squats
  • push ups

Core Finisher:2 RDS

• 20 Bird dogs
• 20 weighted crunches
• 20 doub crunch w/plate
• 20 heel taps
• 10 sitouts