Warm-up:
Individual…
Bike 3 Minutes
Pigeon Stretch
Group….
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side
Followed by…
Run 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers
Fitness and Performance:
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
Time cap of 16 minutes.
Strength and Skill:
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3 sec tempo down
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2 sec tempo Down
Rest while partner works
**This bodybuilding work is very important to keep joints healthy and strong…it may not be glamorous- but it will make you glamorous.
Mobility:
Mash Quads
Roll Lats
Couch Stretch
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