WARM UP

5 Minutes: coaches choice general mobility

-then-

5 Minutes Of:

“You-Go-I-Go” partner down back sprints on turf (x2)

PART I.

“CHIPPER”

Run 800M(x3)
50 DB Chest Press on Bench or Ball
50 Alt. BW Lunges
50 Sit-ups
Run 400M(1.5)
40 Total BW Step-ups (use ply boxes, benches, tires if needed)
40 Total Mountain Climbers
40 Med Ball Slams
Run 200M
30 Air Squats
30 KBS
30 Banded Bicep Curls
Run 100M
20 Total KB Snatches
20 Tricep Dips
20 Inverted Rows

PART II.

Abs – 4 Rounds:

• 10 ab wheel
• 10/10 banded 1/2 knee low-high chops
• 15 supermans