Strength: Single Arm DB Bench Press
2x5 each arm (warm up sets)
5x5 each arm
Super set ( Strict Pull ups 5x2-3 reps)
Conditioning: 15 min ARMAP
Kick off 30 Push Press (115/75)(95/65)
Penalty Kick 10 Burpees
Yellow Card 20 DB Split Squats (45/25)
Player Flops 10 Hang Cleans (115/75)(95/65)
Goal 1 min Wall Balls
Goalie makes a save 10 Push Ups
Corner Kick 20 W. Sit ups (45/25)
Goal Kick 10 Pull ups
Throw In 15 KBS (70/55)
Header or Volley 10 Mountain Climbers
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