Group Warm-up

• 200 m Run
• Skips <—>
• Butt Kickers <—>
• 200 m Run
• Walking Lunges
• Stiff Leg March <—>
• 200 m Run
• 15 PVC Pass Throughs
• 15 PVC OH Squats
• 15 Shoulder Taps

Strength Pre-Game (4 Rds)

• • 8 DB Bench
  • 12 Half Kneeling Landmine Press (6/6)
  • 12 Push-ups (6 Hand Release/ 6 Regular)

Workout – Mini Circuits

• Circuit #1 – 5 rds
  • 12 KB Row & Catch (6/6)
  • 12 KB Swings
  • 12 Hollow Rocks
• Circuit #2 –  5 rds
  • 1 min Skierg/bike/rope
  • 12 KB Dynamic Squats
  • 12 Overhead Goblet March
• Take 2 min rest between circuits.

Extra Credit (3 Rds)

• • 25 Seal Jacks
  • 15 Weighted Sit-ups
  • 5 Burpees