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Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets

Pre-Mobility: Coaches choice

Health and Fitness
A. E2M, for 16 minutes (8 sets):
Strict Shoulder Press x 6-8reps

B. B. E2M, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
C. EMOM for 21 minutes:
Minute 1 – Wallball x 10-15 reps
Minute 2 – Mountain Climbers x 30 reps
Minute 3 – Double-Unders or single skips x 40-50 reps

Classic:
A. E2M, for 16 minutes (8 sets):
Strict Shoulder Press x 6-8reps

B. E2M, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
C. EMOM for 21 minutes:
Minute 1 – Wallball x 10-15 reps
Minute 2 – Box jumps (step down) x 30 reps
Minute 3 – Double-Unders or single skips x 40-50 reps

D. Mobility: Barbell smash quads, calves and shoulders