May 6, 2021

Group Warm-up (2rds)

• • 2oo Meter Run
  • 20 Air Squats
  • 20 Alt Lateral Lunges
  • 300 Meter Run
  • 10 Tempo Push-ups (3 sec down/ 1 sec up)
  • 10 High Plank with alt Toe Tap
  • 400 Meter Run

Pre – Game 8 min AMRAP

• • 8 Renegade Rows w/ Push-up (R+L=1)
  • 10 Kneeling DB Curls w/ an OH Press

Workout – Bodyweight/ Mobility Training

(A classic NLP workout)

Perform 2 rounds of 45 sec MAX effort with 15 sec rest nonstop. 

• • Low Jumping Jacks
  • Plank Climbers (Alt the lead arm)
  • Single Arm OH Deep Squat (R)
  • Single Arm OH Deep Squat (L)
  • Close Grip Burpee into Sumo Stance Jump
  • Diamond Sit-ups
  • Push-ups
  • High Plank w/ Diagonal Knee Tuck to Opposite Elbow

Finisher – 2 rounds of 20 sec work/ 10 sec rest

• • Dynamic Squats
  • Mountain Climbers
  • Evil Jumps
  • Burpees 
  • Squat Jumps