July 28th

1Rounds  – Dynamic Wall Activation (20 reps each movement)

-Hands on wall /Leg Swings Forward / Lateral

-Hands on wall / Air Squats

-Hands On wall / Push Up

-Hands on wall / Drop Squats

-Hands on wall / Calf Stretch

-Hands on wall / High Knee Run

-Hands on wall / Opposite Knee to elbow drive (Left&Right)

-Hands on the wall / Forward hip circle and backward hip circle (left&Right)

Core (Partner MB Work) 2×15 Reps Each Exercise

-Chest Pass

-Kneeling Side Toss

-Straight Leg Sit Up Throw

-Kneeling Straight Arm Rip Through   

-2 min Rest-

Strength

Tempo 2/0/2

4 rounds

Goblet Sqauts *15 reps

Bulgarian Split Squats *6 each side

-2 min Rest-

Workout

KB swing complex

Round 1

  • Side Step KB Swings 50 M
  • 5 KB Squats every 10 M
  • After Sprint Suicide (50 M)

Round 2

  • Side Step KB Swings 50 M
  • 5 KB high pulls every 10 M
  • After  Sprint Suicide (50 M)
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