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SATURDAY 20210710

Warm-up

200M Jog
Line Drills:
High Knees
Butt Kicks
Zombie Walks
Lunge w/twist
Spiderman Lunge
Side Shuffle (down/back)
Grapevine (down/back)
Heel Walks
Toe Walks

15 Banded Good Mornings
10 Banded Pull-aparts (crossbody/overhead)
Banded Shoulder Distraction Stretch


FITNESS 20210710

As many rounds and reps as possible in 30 minutes (in teams of 3–split reps and calories any way):
200M Team Run
60 Wallballs (16/12#)
60 SA DB Hang Power Clean and Jerk (40-50, 25-35#) [each arm = 1 rep]
30/21 Strict Pull-ups or Ring Rows
60/45 Calorie Row

Scoring: Rounds + Reps


PERFORMANCE 20210710

As many rounds and reps as possible in 30 minutes (in teams of 3–split reps and calories any way):
200M Team Run
60 Wallballs (20/14#)
30 Power Clean and Jerk (135/95#)
30/21 Chest-to-Bar Pull-ups (or 21/15 Bar Muscle-Ups)
60/45 Calorie Row

Scoring: Rounds + Reps

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