3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank Hold
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

Skill:

• 1 Minute Row For Calories
• 1 Minute Slam Ball
• 1 Minute Double Unders
• 1 Minute Burpee
• 1 Minute Rest

• 10 Minutes Mobility—- Coaches choice

3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank Hold
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

Skill:

3 Rds For Reps:

• 1 Minute Row For Calories
• 1 Minute Slam Ball
• 1 Minute Double Unders
• 1 Minute Burpee
• 1 Minute Rest

• 10 Minutes Mobility—- Coaches choice

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank Hold
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

Skill:

• Handstand walk 40 feet OR 80 Handstand weight shifts facing wall
• 10 ring straddle up
  * scale by pulling as high as possible and lowering slowly or using spotter
• 25 hollow rocks
• 5x butterfly movement progressing from small circle to full butterfly pull up over 5 reps

  Intent
  Low volume foundations

• 10 Minutes Mobility