July 26th

Warm Up: 10-12 Min

Phase 1 –Dynamic Warm Up- Backwards walk back after every movement.

  • Knee Pull to Lunge and Twist 10yds
  • Ankle/Toe Pull (Calf Stretch)
  • Super Man
  • Grass Grabber
  • Step Overs/ Princess walk
  • High Kicks
  • Rocking Side Lunge Alternating
  • Spider crawl Walk
  • Monster Walk
  • One Step to Saigon Squat

Water* 60 seconds

4 rounds

Temp 2/0/2

Deadlift * 8 reps

Single Leg RDL * 6 each leg

-2 min Rest- 


Partners. Each group will need DB and the appropriate weights for each exercise.


  • Reverse Lunge & Single Arm Press (10 each side)(Press weight while in lunge)
    • 200 M Sprint


  • Lawnmower (staggered stance)
    • 15 Scapula Push-ups


  • Squat & Press
    • Plank hold for entire set (athletes need to start at same time)


  • Db Flat Bench Press (Pick PROPER WEIGHT)
    • Partner Spots

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