Mon April 15,2024
Group Warm up:
2oo m run
- 4 Lateral shuffles (one side gym to other)
- 4 stiff leg march (one side gym to other)
- 20 arm circles
- 10 hamstring stretch into walkout
- 10 groiner w t-stab
- 10 boot strapers (groin stretch)
200 m run
Pre-Game:5 rds (curl both arms after each rep ie.lunge on rt curl left and right arm)
- 4 rear lunges w/ db bicep curl
- 4 burpees into db bicep curl
- 4 squats w/ db bicep curl
- 4 front lunge w/ bicep curl
- 100 m sprint (walk back)
Workout: 6 rds(alt sides each round)
- 6 single arm KB rows
- 5 KB gunslingers
- 4 KB Single arm cleans
- 3 KB single arm rotational press
- 2 KB single arm snatch
Core Finisher:
- 20 KB sling shots
- 20 KB get ups 10l/10r
- 20 KB deadbugs
- 20 kb uppercuts
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