Warm-up/Mobility:
Coaches Choice, 10min
Strength:
1a) Weighted Lunges, 5×5 (each leg), heaviest possible
Warm-up as needed
1b) Supermans, 3×15
1c) Hollows, 3×15
Super set the superman’s and hollow’s on the 1st, 3rd and 5th sets of Lunges
Conditioning:
Working in teams of 2, complete the following
AMRAP 15min
30 Ball Slams or Plate 2 Overhead
60 Wall Balls
90 Double Unders or tuck jumps
Only one person can be working at a time. Divvy the reps as needed between the team, think the 5-10rep range.
If solo, go 15/30/45