Stretch and Warmup
10-15 minutes
Dynamic Prep: Perform for 2 rounds
B-Drill with Ladder Drill O-course x 4 laps
Dumbbell H20’s x 15 each
Dumbell Curl and Press x 10
Pushup with dumbbell row x 5 each
Intervals:
10 second sprint, 30 second jog for 3 minutes
Bucket 1: Perform for 3 rounds
Dumbbell Shoulder Press x 8
Dumbbell Lunge Walk x 1 lap @ 25 yards
Single Leg Bench Squat x 8 each
Intervals:
20 second sprint, 10 second jog for 3 minutes
Bucket 2: Perform for 3 rounds
Sumo Walk with Medicine Ball tricep extension x 1 lap @ 20 yards
Pushups x 10 with hands on medicine ball
Medicine Ball Squat and Overhead Toss x 24 (RD 1) 16(RD 2) 8(RD 3)
Intervals:
15 second sprint, 15 second jog for 3 minutes
Deck of Cards Circuit:
Hearts: Russian Twist
Clubs: Burpee
Spades: Lunge
Diamonds: Toe Touches
Face card= 3x
Ace=11
Cooldown and Stretch
10-15 minutes
CATZneedham 
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