Group Warm up:2 Rds

• 200 m run/200m ski-erg/1 min jump rope
• 20 jumping jacks
• 20 high knees
• 20 skips
• 2o skaters
• 10 pvc pass throughs

Pre-Game:

Strength Couplet #1

10 – 8 – 6 – 8 – 10

• • Strict Press
  • Lateral Raise
  • 200 m Run/200 M Ski-erg

Strength Couplet # 2

10 – 8 – 6 – 8 – 10

• • DB Row
  • DB Pull over
  • 200 m Run/200 M Ski-erg

Finisher (3 RDs)

• • 10 DB Curls
  • 10 OH Triceps Extension
  • 10 Hammer Curls
  • 10 DB Skull crushers(5L/5R)
  • 200 m Ski/200 M run

Core Finisher:2 Rds

• 20 leg raises
• 20 alt V-Ups
• 20 Oblique crunches(10l/10r)
• 20 Scissor kicks