Warm Up
(16-18 min)
30:15 x 3 Ea group
a. walk out plank + reach
a. med ball front squats
b. side plank r w. leg raise
b. side plank l w. leg raise
b. supermans
-then-
:30s pvc pass throughs
:30s pvc lateral flexion
:30s alt hamstring stretch
Strength Ladders
a1. Bench Press – 8.6.4.2.4.6.8.
a2. BB Bent Over UH Rows – 2.4.6.8.6.4.2
a3. :20 hollow hold
-then-
2-3 rounds of:
- 8.8. alt strict kb press
- 10.10. SL KB RDLs
- 10 slide board body saw
Conditioning
(with time left)
Groups of 2
a. (pacer) 4L HEAVY sled push down + drag back
b. walking bw lunges
c. kb swings
d. med ball sit ups
e. box jumps