Group Warm-up (3 Rds)

• • Dynamic Squats
  • Butt Kickers
  • Alt Lateral Lunges
  • PVC Pass Through
  • PVC OH Squats
  • Glute Bridge March

Strength Pre-Game (3 Rds)

• • Goblet Box Squat 12-8-4 reps of increasing weight
  • 30 sec Wall Sit
  • 10 Half Kneeling KB Chops (10/10)
• Perform all 3 sets of the squats before moving on to the wall sit.

Endurance Workout

• • 200 m Run
  • 50 KB Swings
  • 50 Air Squats
  • 50 Mountain Climbers
  • 300 m Run
  • 40 KB Swings
  • 40 Air Squats
  • 40 Mountain Climbers
  • 400 m Run
  • 30 KB Swings
  • 30 Air Squats
  • 30 Mountain Climbers
  • 300 m Run
  • 20 KB Swings
  • 20 Air Squats
  • 20 Mountain Climber
  • 200 m Run
  • 10 KB Swings
  • 10 Air Squats
  • 10 Mountain Climbers
• Perform all air squats low to a Dynamax ball.