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0:00-0:10 Warm up: Dynamic Warm-up led by coach
Pre-mobility: Partner hanging T-spine

Health and Fitness
0:10-0:30
A. Every 2 minutes, for 12 minutes:
Station 1 – Back Squat x 6 reps
Station 2 – Weighted sit up x 12-15 (feet anchored)
Station 3 – Handstand Hold x 30-45s (Add 3-5s each set from last week)

B. Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

Classic
0:10-0:30
A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Back Squat x 3-5 reps @ 3011
Station 2 – GHD Sit-ups x 15 reps

B. Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

C. 0:30-0:50

D. Mobility = Lacrosse ball smash everything