Group Warm-up

• • 400m Run
  • Air Squats
  • 40 Mt Climbers
  • 300m Run
  • 30 Air Squats
  • 30 Mt Climbers
  • 200m Run
  • 20 Air Squats
  • 20 Mt Climbers

Pre-Game Ladder (10 min)

• Use one Challenging KB
  • 2 KB Swing + 2 Goblet Squat +  2 Rear Lunges + 2 Push Press
  • 4 KB Swing + 4 Goblet Squat +  4 Rear Lunges + 4 Push Press
  • 6 KB Swing + 6 Goblet Squat +  6 Rear Lunges + 6 Push Press
  • 8 KB Swing + 8 Goblet Squat +  8 Rear Lunges + 8 Push Press
  • 10 KB Swing + 10 Goblet Squat +  10 Rear Lunges + 10 Push Press

Workout Ladder Down

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps

• • DB Floor Press
  • DB Bent Over Rows (R+L=1)
  • Push-ups
  • KB High Pulls
  • Split Jumps (R+L=1)
  • Alt V-ups R+L=1)