Warm-Up
General Mobility & Dynamic Coaches Game Activation Tabata Core Circuit - 20/10 x 3 • Stork Stance Hold (right foot) • Kneegrab Sit-up - roll over - Supermans - roll back repeat • Stork Stance Hold (left foot) Workout 1 - 3 x 6 min Goes • Run Lane 5-4-3-2-1 Mi5 Maker 1-2-3-4-5 Run Lap (stereo to barn door) • Turf AMRAP 30 Battle Ropes 15 Sit-ups 7 Wall Balls • Rig EMOM 7 10 KB Swings or 5 KB Cleans 4 Box Jumps Workout 2 - Sprint Relays (Groups of 3 or 4) • round 1 (4x each partner) - MB Shuttle bring D & B • round 2 (3x each partner) - 5/4/3 - MB Slams • round 3 (2x each partner) - Bear crawl to Sprint back • round 4 (1x each partner) - Sprint to 5 Burpees + break 1 minute between rounds to explain next round
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September 2017
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