|– 1x: Lateral lunges > + forward lunges < + Figure 4 >|
– 2x: High knees >< + butt kicks >< + punter kicks ><
– 2x: High knees in place > Sprint on coaches go + Seated position to sprint >< on coaches cue.
|1) 5 minute KB Clean and press flow. Switch hands as needed. Don’t put KB’s down and don’t hang by your side.|
Rest 1 minute:
2) 5 minute Barbell OH hold (no more than 75lbs): Do not let empty bars slam. Stay in place, no walking around.
|Individual work: |
100: Butt to ball DB squats (light)
80: R. Twists (14/15/20lb)
60: FFE Jumping lunges (no weight)
40: Slamball slams
20: Calorie Ski
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