trainer-emily

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 3 Hang Power Snatches (ascending weights) 
• :15s Plank on hands 

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Workout: 3 intervals (1 Min Stations / :15s Transition) 

• Station 1: Max Lateral Pogo Burpees 
• Station 2: Max Hang Power Snatches (105/65) 
• Station 3: Max Cal Row/Bike/Runner/Ski
• Station 4: Rest 

*3 Scores:

• Total reps accumulated for each interval 
• Burpees + HPS + Cals = score for that interval

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Cardio Option: 3 intervals (1 Min Stations / :15s Transition) 

• Station 1: Max Lateral Pogo Burpees 
• Station 2: Max American KB Swings (24K/16K) 
• Station 3: Max Cal Row/Bike/Runner/Ski
• Station 4: Rest 

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Core: 4 Rounds 

• 30 Mountain Climbers
• :30s Side Plank (per side)