Monday Nov 9
Warm-up: Card game warm up for 8 mins
Heart – air squat
Diamond – mountain climbers
Club – burpee with no push up
Spade – sit up
One person pulls out a card and all complete the exercise.

Pre-Mobility: 5 point band over head
Health and Fitness:
A. Four sets of:
A1. Bench Press x 6-8 reps @ 20X0, rest 20s
A2. Push-ups x max reps @1111, Rest 3 minutes (as many as possible with the tempo, as soon as you cannot maintain tempo your set is over).

B. 3 Rounds for time
500m row
50 foot Front rack Axel walk
15 Box Jumps, 24/20
50 foot Front rack axel walk
Classic:

A. Four sets of:
A1. Bench Press x 6-8 reps @ 20X0
A2. Push-ups x max reps @1111, Rest 3 minutes (as many as possible with the tempo, as soon as you cannot maintain tempo your set is over)

B. 3 Rounds for time
500m row
50 foot Front rack Axel walk (115/95) – focus on midline position, place boxes on gym side that the first axel carry is finished.
15 Box Jumps, 24/20
50 foot Front rack axel walk

****Coaches notes: if the athlete is more advanced have them complete an over head axel walk

C. Mobility: Alexandar shoulder rolls x 20 each