Group Warm-up 

Run 300 meters then 2 rounds of…

• • 20 Seal Jacks
  • 15 Air Squats
  • 10 Mountain Climbers (R+L=1)

Run 300 meters then 2 rounds of…

• • 20 Dynamic Squats
  • 15 Long Sit-ups
  • 10 Banded Good Mornings

Pre-Game (15 min cap)

BB Deadlift 12-9-6-3 Reps

Wall Balls 24-18-12-6 Reps

Workout – Circuit

4 Rounds of 30 sec work/ 10 sec rest

• • Sit-outs
  • KB Glute Bridge Pullover
  • KB Swings
  • Slam Ball
  • Plank Climbers
• There will be 2:30 after each round to sprint 200 meters. Remaining time is your rest.