W.U.

4 LAPS

SHOULDER CIRCUIT 20 REPS

WORKOUT

WARM UP SETS 10, 5, 10X2 BACK SQUAT @ MEDIUM HEAVY WEIGHT

WARM UP SETS 5,4, 10X2 FRONT SQUAT@MEDIUM LIGHT WEIGHT

WARM UP SETS 10, 5, 10X2 CLOSE GRIP BENCH @MEDIUM WEIGHT

3X10 HYPERS 

3X10 GHD SIT-UPS

LADDER DRILLS

COOL DOWN

PRE GAME

STRETCH

QUADS

HIPS

GLUTES

SHOULDER