GROUP WARM-UP
2 sets of:
20 double-unders
10 jump squats
10 burpees
10 knees to elbows

TEAM STRATEGY
100 double unders/single unders
100 calorie row
100 Abmat sit ups
100 calorie ski
100 double unders/single unders

SHOULDER BURNER (trainer-led)
*Use 3 – 5# dumbbells or 2.5 – 5# plates
*Perform this sitting with feet out in front of you
For 2 minutes:
:15 Shoulder Press
:15 Overhead Hold
Rest 1 Minute
For 2 minutes
:15 lateral raises
:15 Thumbs up hold

MOBILITY
1:00 each side thread the needle
1:00 each side Gastroc stretch
1:00 each side soleus stretch