Warm Up 5-10 minutes – ride, run, row or use multi directional movement patterns
Dynamic Stretch – 5-10 minutes
Prep: 2 Rounds
MB Chest x 20
MB Lat Hip Toss x 10ea
MB Slams x 20
Bucket #1: As Many Rounds As Possible (AMRAP) in 10 minutes
Star Squats x 5 (=25 total reps)
Skater Jumps x 10ea (stick the landing)
Rev Bear Crawl w/Jog Return x 4 laps
Bucket #2: 4 Rounds
Broad Jump for 25 yards and then sprint 75 yards x 3 reps
dB Gunslingers x 8
Waterbuckets x 8ea
Sandbell Load & Explode x 8ea
SL Squats x 8ea
Home Workout: Round 1 Complete As Many Rounds As Possible (AMRAP) in 10 minutes. Rest 3 min. Round 2 Complete As Many Rounds As Possible (AMRAP) in 5 minutes.
Lateral Shoulder Punches x 10ea
P/U & Reach x 10ea
Seated Twist x 10ea
SL Squat x 10ea
High Knee Run in Place x 30 sec
Conditioning Workout: Shuttles
5 cones placed @ 5, 10, 15, 20, 25 yards
– Up and back to all 5 cones= 1 shuttle
– Each shuttle under 40 seconds
– Repeat 10 times
– Recover 30 seconds between shuttles
Cool Down: Static Stretch
Leave a comment