F & D face each other in circle with puck in the middle
On whistle race to goal line and hard stop
Quick acceleration the other direction
F picks up puck while D mirrors
Both F & D tight turn around cones inside to outside
1 v 1 battle - F can attack either net
Forwards - Puck control/protection, quick feet, escape moves, drive net hard and gain good shooting angle
Defense - Gap control, quick feet, active sticks, physicality, angle forward away from goalie
* If F scores, all defense do pushups
* If D get puck out of zone, all forwards do pushups

Run at both ends, or;

Progression:

On first whistle run 1 v 1 and give F time for 1 net drive...
On second whistle another F & D activate for a 2 v 2 on either net
Forwards get one shot at a net drive then move on to next group