Saturday 4.13.13

13
Apr

Saturday 4.13.13

BAF DAY 3
**Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver**
Warm-up:
Coaches Choice
Workout Review
Movement Practice
Workout:
Teams of 4-6 complete the following
1min Mt. Climbers (right + left=1)
2min KB SDLHP or Bar Bell SDLHP
3min Jumping Lunges or Lunges
4min Partner Russian Twists (right + left=1)
5min Step-ups(right+left=1) or Box Jumps
5min Rest
5min Step-ups(right+left=1) or Box Jumps
4min Partner Russian Twists(right + left =1)
3min Jumping Lunges or Lunges
2min KB SDLHP or Bar Bell SDLHP
1min Mt. Climbers (right + left =1)
Score will be total reps complete for all members of the team.
Notes:
 
If team of 4, two people will be allowed to work at a time.
If team of 5, three people will be allowed to work at a time. 
If team of 6, three people will be allowed to work at a time.
 
Work load:
 
Ideally you should be alternating every :20-:30sec between work and rest
 
 
Equipment:
 
3 Kettle Bells or Bars or mixture
2 Med balls or Slam balls or mixture
1 to 2 boxes per group