Warm-Up:
Mobility - feet & ankles & wrists Lines - 2x each - Hurdles, Bosu's, Ladder, Boxes, Cones, Broad Jump + 2 rds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) Activation: Core 2 x 30 second go's - Core (Plank, Frog, Side PlankRight, Side plank Left) 3 partner - 2 x 10 each - Band Rows, Band Squats, Band rotation Part 1 - Workout "Strength Circuit" 3 x 45 sec each A. TRX or Ring Rows & Cone Hops B. SB DB Chest Press & Obstacles Part 2 - Workout "Circuit" - 10 minute Pace Setters A = Pace Setter Completes - 2 Plate Pushes & 5 Squat Hops on Plate
B = Pace Setter Completes - 1 Push-up Rope Pull
C = Pace Setter Completes - 3 Plate Transfers
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September 2017
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