GROUP WARMUP
4:00 AMRAP -
:30 airbike
10 walking lunges -> dumbbell walking lunges
5 Dumbbell hang cleans
5 box step overs
TEST
Minute 0-7:00
3 Rounds for time:
50-foot Dumbbell front rack walking Lunge
10 Dumbbell Hang cleans
Minute 7:00-10:00
20 Box Jump overs
Max Calorie Air bike
*For every calorie earned on air bike subtract 3 seconds for boys/ 5 seconds for girls from times 3 rounds
*Heats of 7 every 7-8 minutes
RHOMBOID/SCAPULA/LAT WORK
3 sets -
5 Dual Dumbbell Bench Rows
:20 ring row hold (at top)
CORE CONTRACTION AND STABILIZATION
2 sets -
5 each side pallor press + :10 hold
:30 hollow hold
10 abmat situps
MOBILITY
1:00 saddle stretch
10 PVC pass throughs
