Group Warm-up

• 2 min Jump Rope/ 300 m Run then 2 rounds of…
  • 25 Air Squats
  • 20 Dynamic Squats
  • 15 Band Pull A-parts
  • 10 Banded Good Mornings
  • 5 Walkouts to a Push-up

Pre-Game Swing Ladder (4 RDs)

• • 20  – 15 – 10 – 5 KB Swings
  • 200 m Run
• Perform all 4 sets of Swings of increasing weight and then run.

Partner Workout

• • 100 Synchro Jumping Jacks
  • 90 Buddy Sit-ups (45 each)
  • 80 Deadlifts (40 each)
  • 70 Push-ups (35 each)
• Increase Deadlift Weight
  • 80 Synchro Jumping Jacks
  • 70 Buddy Sit-ups
  • 60 Deadlifts
  • 50 Push-ups
• Increase Deadlift Weight
  • 60 Synchro Jumping Jacks
  • 50 Buddy Sit-ups
  • 40 Deadlifts
  • 30 Push-ups
• Increase Deadlift Weight
  • 40 Synchro Jumping Jacks
  • 30 Buddy Sit-ups
  • 20 Deadlifts
  • 10 Push-ups