Warm up: 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: Couch x 2min each

Health and Fitness:
A. 4 sets:
A1. Push Press x 3-5 reps, rest 45s
A2. Paloff Press x 12 each, rest 45s
A3. Single arm bent over row x 10 each @2010, rest 45s

B. 0:35-0:50
Wall Ball
T2B or Knee Raises

A. 0:10-0:0:40
Take 5 minutes to practice Push Press Skill
Followed immediately by…
Every two minutes, for 12 minutes (6 sets):
Push Press x 1 reps (build to a heavy single)

B. 0:40-0:55
Wall Ball

C. 3 Sets:
Paloff Press x 12 each, rest 60s

Mobility: Foam Roll