Warm up: Dynamic Warm-up led by coachPre-mobility: Partner hanging T-spine
Health and Fitness

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

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