Workout: 2_17_2023

Warm up
– 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.
Strength
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.
Work
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