Group Warm-up

• 200 m Run then 2 rounds of…
  • 40 Butt Kickers
  • 30 Jumping Jacks
  • 20 Skaters
• 200 m Run then 2 rounds of…
  • 20 Single Leg Deadlifts (10/10)
  • 15 Band Pull A=parts
  • 10 Hand Release Push-ups

Cardio Pre-Game (4 Rds)

• • 200 m Run
  • 15 KB Swings
  • 10 ball slams

Strength Couplets Workout

• Couplet #1
  • BB Deadlifts 10-8-6-4-2
  • BOSU Mountain Climbers 20-16-12-8-4
• Couplet #2
  • Bent o/ Row 10-8-6-4-2
  • Tactical Lunge 20-16-12-8-4 (R+L=2)
• Couplet #3
  • Hammer Curls 10-8-6-4-2
  • BandeD Triceps Push Down 20-16-12-8-4

Core Finisher:

• 100 sit up/crunch  challenge