Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of plate squats
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Overhead Squats (ascending weights)
- 5 Jump Squats
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Workout: Every 3 Minutes x 6 Rounds
-In remaining time complete max reps of:
- Rounds 1 & 4: Wall Balls (20/14)
- Rounds 2 & 5: Overhead Squats (105/75)
- Rounds 3 & 6: Box Jump Overs (24”/20”)
*Rest 2 Minutes between round 3 and 4
*3 total scores:
- One for both rounds of wall balls
- One for both rounds of Overhead Squats
- One for both rounds of BJO
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Cardio Option: Every 3 Minutes x 6 Rounds
-In remaining time complete max reps of:
- Rounds 1 & 4: Wall Balls (20/14)
- Rounds 2 & 5: Calorie Row
- Rounds 3 & 6: Box Jump Overs (24”/20”)
*Rest 2 Minutes between round 3 and 4
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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