Group Warm-up

• 200 m Run then 2 rounds of…
  • 20 Seal Jacks
  • 20 Dynamic Squats
  • 20 Air Squats
• 200 m Run then 2 rounds of…
  • 20 Band Pull A-parts
  • 15 Long Sit-ups
  • 10 Plank to Alt Toe Tap

Cardio Pre-Game 

• • 200 m Run
  • 100 m Ski/ 200 m Bike (Your Choice)
  • Fast Bear Crawl —> (One Way)
  • 15 Slam Balls (At the back of the gym.)

Couplet Workout

• Couplet #1
  • Dbl KB Deadlift 10-8-6-4-2
  • TRX Reclines 20-16-12-8-4
• Couplet #2
  • DB Curl & Press 10-8-6-4-2
  • Mt. Climbers 20-16-12-8-4
• Couplet #3
  • Bent o/ Rows 10-8-6-4-2
  • Plank w/ Pull Through 20-16-12-8-4
• 1 min Plank after each couplet.