Tues Oct 29,2024

Group Warm-up 

• 1 min Jump Rope then 2 rounds of…

  • 40 High Knees

  • 30 Jumping Jacks

  • 20 Air Squats

• 1 min Jump Rope then 2 rounds of…

  • 15 Band Pull A-parts

  • 10 Banded Thrusters

  • 5 Groiners w/ T-stab

Pre-Game
20 sec work/ 10 sec active recovery x 4 rounds

Air Squats/ Squat Hold
Jumping Pull-ups/ Pull-up Hold
Alt V-ups/ Hollow Out
Calf Raises/ Hold

Workout:(use one pair of db’s for all exercises)5Rds
10 floor press
10 shoulder press
10 shoulder lateral raises
10 front raise
10 overhead tricep extension
10 bicep curls
10 reverse crunches
10 pullovers
10 upright row (high pull)
Core:

20 crunches (weighted)
20 flutter kicks
20 scissor kicks
20 plank w/pull through