Warm Up

(12 min)

6 min of: 

• lunge w. high knee grab – 1 length
• bear crawl – 1 length
• jog – 1 length
• run – 1 length
• sprint – 1 length

Stretch

• 60s ea wall calve stretch
• 60s ea wall couch stretch

Part I

(30 min)

3 rounds of 3 min on / 2 min rest

• 20 barbell back squats (95lb/75lb) + hard row or treadmill run until time is complete (have athletes choose)

3 rounds of 3 min on / 2 min rest

• 20 2-arm db bent over rows + 10 close grip push ups + plate sit ups until time is complete

*COACHES NOTE: if needed have 1/2 class doing round 1 and 1/2 class doing round 2

Part II

(15-20 min)

a. 100 singles + 2 rounds: 15 empty bar curls + 15 med ball slams + 2 down back sprints

b. 100 singles + 2 rounds: 15 dips + 15 wall ball + 2 down back sprints

c. 100 singles + 2 rounds: 10/10 floor wipers (windshield wipers-ab) + 10 box jumps + 2 down back sprints

*COACHES NOTE: if time is left have athletes cycle back through part II.