Group Warm-up

• • 200 m Run
  • Broad jumps <—>
  • Stiff Leg March <—>
  • 200 m Run
  • Skips <—>
  • Walking Lunges <—>
  • 200 m Run then 2 rounds of…
  • 10 PVC Pass Through
  • 10 Push thru Push-ups
  • 10 Banded Face-pulls
  • 10 Banded Lat Pull Downs

Pre-Game

20 sec work/ 10 sec active recovery x 4 rounds

• • Air Squats/ Squat Hold
  • Jumping Pull-ups/ Pull-up Hold
  • Alt V-ups/ Hollow Out
  • Calf Raises w DB’S/ Hold
• Stay on movement for 4 rounds w/ 30 sec rest between each station. Perform each movement for 20 sec and the hold for the 10 sec active recovery.

Circuit Workout

30 sec work/ 10 sec rest x 4 rounds

• • KB Clean & Press
  • Burpees
  • KB swings
  • Box Jumps
  • Turkish Sit-ups (alt side each rd)
• Take 1 min rest after 2 rounds

Core:

• 20 ball slams
• 20 mtn climbers
• 20 russian twists
• 10 knee-knee-doub -knee

Stretch 2 rds

• 30 sec hamstring stretch
• 30 sec knee to chest rt
• 30 sec knee to chest lft