• Dynamic Warm Up

Strength:

Skill:

• Minute 1 = Row 15/12 Calories
• Minute 2 =10 Slam Balls + 5 Burpee
• Minute 3 = 15 Russian Twists ea.

• 10 Minutes Mobility—- Coaches choice

• Dynamic Warm Up

Strength:

Skill:

• Minute 1 = Row 18/15 Calories
• Minute 2 =10 Slam Balls + 5 Burpee
• Minute 3 = 15 Russian Twists ea.

• 10 Minutes Mobility—- Coaches choice

• Dynamic Warm Up

Strength:

Skill:

10×10 bar arch hollows

-Then-

• 10s hold then 10s rest for 3-4 minutes ring support hold

  -Then-

  4 rounds

• 5 reverse burpees
• 3 bar pull overs

  -Then-

• 15s hold then 15s rest for 4-5 minutes wall handstand hold perpendicular to the wall

• 10 Minutes Mobility