“NO CLOCK MONDAY”

Warm Up:

• 5 Minutes of Walking Hip/Leg Mobility – Coaches choice

Activation (x2): Booty Bands

• 15 Banded Squats
• 15 Banded Good Mornings
• 15/15 Lateral Mini Band Steps
• 15/15 Mini Band Clamshells

-then-

10 Rounds

• 10 Ea Partner Situps – Feet Hooked
• 10 Ea Turf Banded Partner Sprints (2 lengths)

Strength: 3 quality rounds of each station

A1. 10 Barbell Deadlifts

A2. 5/5 Ice Skaters

A3. 8/8 Bosu Quick Overs

*Rest 60 sec

B1. 3 BB Strict Press

B2. 10 KB Deficit Push Ups

B3. 6-8 Chin Ups

*Rest 60 sec

Everyone Together

C1. 10 KB American Swings

C2. 1 Length KB Goblet Lunges

C3. 10-15 KB Postural Situps

C4. 20/20 Flutter Kicks