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:

• 15/12 Calorie Row
• Supine Row
• DB Step Up

*Partner will rotate through exercises.  Partner rowing sets pace.

• 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:

• 15/12 Calorie Row
• Supine Row
• DB Step Up

*Partner will rotate through exercises.  Partner rowing sets pace.

• 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:

Rotate through the following for 20 minutes for form not fatigue focus:

• 20 meter handstand walk
• 5 ring front rolls
• 20 meter handstand roll outs
• 10 half-pullovers
• 20 meter handstand front roll out to pistol alternating legs
• 4 rope climbs

  -Then-

5 rounds not for time

• 15 second tuck sit parallettes
• 5 ring swings
• 10 second L sit parallettes
• 5 ring swings
• 5 second straddle support parallettes
• 5 ring swings

• 10 Minutes Mobility