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Saturday, 21July18

Group Warm-up: 2rds

  • Group Jog –  x 3
  • Stiff Leg March  – x1
  • Duck Walk – x1
  • Frog Stretch – :40 HOLD

 

Pre-game: 4rds

  • 100m Run
  • 3 BB Thrusters  (ascending weight)
  • :20s Plank on hands

 

Workout: 4rds

:30/:20 non stop at circuit A, rest for 2 minutes, and then move on to circuit B.

Circuit A

  • Jumping Pull-ups
  • Kettlebell Swings
  • Farmers Carry
  • Walk-outs

Rest 2 minutes.

Circuit B

  • Dumbbell Push Press
  • Kettlebell High-pull w/ Squat Thrust
  • 2 Jack Burpees
  • Slam ball