| Warm up |
| – 1 minute of burpees 🙂 – 2x: Calf scoops > + lateral lunges < – 2x: Hurdle walks > + punter kicks < – 2x: Side shuffle >< + Power skips >< – 2x: Cartwheels > + gator crawl < |
| Strength |
| 10 minutes: Plank position DB Row (use yoga block to elevate opposite hand) x 10/10 + Dual KB Deadlift w/KB to inside of feet x 10 + Gorilla rows x 12 total Then: 5 minute ladder: 1-2-3-4-5-6 etc: Both hands on KB, adjust grip as needed. Work hard! – SA KB Swing – KB Curl – KB Goblet Squat – KB Press |
| Work |
| With a partner (if team of 3 have a shadow) 1) With a partner, complete an 850m ski 2) You go, I go Slam ball slams x 80 (5 reps at a time). 3) You go, I go plate push >< x 8 total If time remaining, go back to top |
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