Warm Up
(16-18 min)
30:15 x 4 Ea group
a. walk out plank + reach
a. med ball front squats
b. side plank r w. leg raise
b. side plank l w. leg raise
b. supermans
-then-
:30s pvc pass throughs
:30s pvc lateral flexion
:30s alt hamstring stretch
Strength Ladders
(20-22 min)
a1. Deadlifts – 8.6.4.2.4.6.8. (w: 95.105.115.125.115.105.95) (m: 135.145.155.165.155.145.135)
a2. BB Strict Press – 2.4.6.8.6.4.2 (w: 65.60.55.50.55.60.65) (m: 95.85.75.65.75.85.95)
a3. 15 sec. hand stand hold – 1 every round
-then-
2 rounds of:
- 20 db chest press
- 20/20 body weight step-ups
Conditioning
(with time left)
Groups of 2
a. (pacer) HEAVY sled push down + pull back w. tax handles x 2
b. walking bw lunges
c. kb swings
d. med ball sit ups
e. box jumps
f. HR push ups
g. med ball slams
*COACHES NOTE: If not enough for groups of 2 then 1 person at each station. If not enough to fill all stations then drop your choice of stations.