September 5, 2023
Group Warm-up
- 200 m Run then 2 rounds of…
- 30 Butt Kickers
- 20 Skips
- 10 PVC Pass Through
- 200 m Run then 2 rounds of…
- 10 Banded Lateral Steps (R)
- 10 Banded Lateral Steps (L)
- 10 Banded Air Squats
- 10 Up Dog/ Down Dog
Strength Pre-Game (4 Rds)
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- 12 BB Rear Lunges (6/6)
- 20 Glute Bridges (10/10) (Elevate 1 foot.)
Partner Workout
- Part A – 10 min
- Partner 1 – 3 DB Snatches (3/3) + 6 Wall Balls + 12 Plank Jacks
- Partner 2 – Plank
- Every 3 rounds complete a 200 m Run together
- Part B – 10 min
- Partner 1- 3 Burpees + 6 Push Press + 12 Squat Jumps
- Partner B – Max V-ups
- Every 3 rounds 200 m Run together