Warmup
Assualt bike for 5 minutes
Then
10 shoulder foam roll up wall
10 Goblet squats
10 Goblet lunges
Strength
5 sets:
2 strict press+2 push press+ 2 push jerk
Pacing drill
:40/:20
Assault bike to 50 calories
Midline
25 abmat sit-ups
Finish with team game and mobility