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0:00-0:10 6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.
Pre-mobility: 10 Inch worms with 3 second pause in hamstring stretch

Health and Fitness
0:10-0:30
A. Three sets of:
Push Press x 6-8 reps
Rest 45 seconds
MB Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Plank from Elbows 60s
Rest 45 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:
300m row
24 walking lunges
10 med ball slams
Rest 2 minutes the REPEAT
Classic:

0:10- 0:35
A. Four sets of:
A1 Push press 2 reps (Suggested loading 85%, 90%, 95%, 95%+, working to heavy double), 60s rest

B. 3 sets of
B 1Plank from Elbows 60-90s, 60s rest
2 Palof Press x10 per side
C. 0:35-0:0
Complete as many rounds and reps as possible in 6 minutes of:
300m row
20 OH walking lunges with plate (45/25)
10 med ball slams
Rest 2 minutes the REPEAT

0:50-1:00