Row, Run, or Bike for 3-4 mins
Mobility (coach leads):
Swivel Hips & Lying Leg Cross Overs X 30 secs
Reclining Pigeon Knee Pose
Standing or Kneeling Slow Shoulder Cars
Grab a DB & Medicine Ball 20/14....
2-3 Rounds of:
A1. 100' SA KB/DB Waiters Walks (start light if needed)
A2. 5 Med Ball Squat + 5 Med Ball Push Press + 5 Wall Balls @ 20/14
- By round 3 round perform 15 Wall Balls
A3. 15-20 Double Leg Hip Bridges (adv. feet elevated on same ball)
Deadlifts, spend a few mins building
C. Teams of 2:
Wall Balls 20/14"
Box Jumps 24/20"