Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Spider-Man x 60s each
Health and Fitness

A. Front rack walking lunges

3×20 steps, ascending in weight

*Try to get athletes in teams of 3-4, switching after each working set or rest 2 min at least between sets
B. 2 km Row

Every 2mins complete 5-8 Wallball 

Classic:

A. Front rack walking lunges

3×20 steps, ascending in weight

*Try to get athletes in teams of 3-4, switching after each working set or rest 2 min at least between sets

B. 2 km Row

Every 2mins complete 5-8 UB Wallball (advanced use 30/20lbs)
C. Optional 3 sets:

C1. Bent over row x 12 @ 21X1, rest 30s

C2. Plank x 60s, rest 30s

 

D. Mobility = coach’s choice