Group Warm-up 

• Perform 3 rounds of…
  • 20 Seal jacks
  • 20 Dynamic Squats
  • 20 Air Squats
  • 20 Alt Lunges (10/10)
• Then perform 3 rounds of…
  • 10 Banded Good Mornings
  • 10 Banded Lat Pull Downs (10/10)
  • 10 Glute Bridge March

Cardio Pre-Game 

20 sec work/ 10 sec rest x 4 rounds

• • Skaters
  • Burpees
  •  Battle Ropes

Ladder Workout 

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

• • BB Deadlifts
  • DB Ground 2 OH
  • Glute Bridge (R+L=1)
  • Offset Push-ups
  • TRX Reclines