Warmup:

Low weight dumbbell flies. 3 sets of 12

Walking Lunges

Strength:

Incline Bench 6 sets of -8 reps

Dumbbell Flies. 5 sets of 8-10 reps. This one is for strength.

Workout:

(If you’re coming to practice you can skip this)

4 rounds:

10 push ups

30 yard sprints

5 burpees

50 yard sprint