Group Warm-up

• 200 m Run then 2 rounds of…
  • 20 Air Squats
  • 20 Jumping Jacks
  • 20 Skaters
• 200 m Run then 2 rounds of…
  • 10 Banded Good Mornings
  • 10 Banded Lat Pull Downs
  • 10 Glute Bridge March
  • 10 Superman Pulses

Pre-Game

10 – 8 – 6 – 8 – 10

• • Deadlift
  • 200 m Run

Workout

30 – 20 – 10

• • DB Snatch (R+L=2)
  • Squat Jumps
  • Sit-ups
  • DB Walking Lunges (R+L=2)
  • Kneeling KB Curls
  • Power Jacks
• 1 min Ski/ Bike/ Row each round

Extra Credit (3 Rds)

• • 5 Ab Wheel Rollouts
  • 10 Reverse Crunches
  • 15 Plank w/ DB Pull Through