• :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:

• 300m Run
• 10 Burpee
• 20 Overhead Walking Lunges 45/35

• 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:

• 300m Run
• 10 Burpee
• 20 Overhead Walking Lunges 45/35

• 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:

• 1 minute 4 position wrist stretch (Palms down fingers towards, Palms down fingers away, Palms up fingers towards, Palms up fingers away)
• 30 seconds superman position on floor
• 1 minute standing stalder stretch (Standing Feet Hip width apart)
• 10 slow PVC pass throughs
  

B) 3 Rds NFT:

• 20 reverse push-ups (elevated feet, deficit with parallettes)
• 15 GHD back extensions (3 Seconds pause in bottom)
• 10 GHD sit ups (3 Seconds pause in bottom
• 1 minute pike stretch (seated feet together)

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

• 20 yrd handstand walk
• 5  ring front rolls
• 20 yrd handstand roll outs (Handstand Hold/forward roll)
• 5 half-pull-overs (Perform Pull Up + Hip to Bar)
• 20 yrd handstand front roll out to pistol alternating legs
• 4 rope climbs

-Then-

5 rds NFT:

• 15 second tuck sit parallettes
• 5 ring swings (Pinch a towel between feet)
• 10 second L sit parallettes
• 5 ring swings
• 5 second straddle support parallettes
• 5 ring swings

• 10 Minutes Mobility