Warm-up
1:00 Bike or Row
20 High Knees
20 Butt Kicks
10 Over the fence
10 High kick toe touches
10 Lunges with side twist
Karaoke
SPEED/POWER – Endurance
Metcon (Time)
Sprint as fast as possible through:
5 Wall-balls throwing as high as possible
5 shuttle runs (25ft – beam to beam)
5 Wall-balls throwing as high as possible
Each athlete complete 4 times.
Rest as needed between attempts.
Record fastest time.
Rx: 20#/14#
Accessory
Metcon (No Measure)
3 Sets:
– 10 each leg Single Leg Cross-body Dumbbell Deadlifts (Left first)
– 30 Glute Bridges with band above knees (focus on driving knees out into the band – don’t let them cave in!)
– 40 Band Tricep Push-downs
– 10 each leg Single Leg Cross-body Dumbbell Deadlifts (Left first)
– 30 Glute Bridges with band above knees (focus on driving knees out into the band – don’t let them cave in!)
– 40 Band Tricep Push-downs
