11.15.14

Saturday Team Day

Warm Up:

Coaches Choice, must include 2 cones per person, and jumping drills over cones, push up walks over cones, etc. etc.  45 seconds on, 10-15 seconds recovery for 10-12 minutes.

Work:

USSR KB Swings 50/35 lbs while Teammate Sprints 200m

Switch

Pull Ups while Teammate Sprints 200m

Switch

DumbBell Burpees 2@25/2@15 lbs  while Teammate Sprints 200m

Switch

Rest until everyone finishes and then Switch Partners

Squat with Med/Wall Ball OverHead Hold while Teammate Sprints 100m

Switch

Chin Over Pull Up Bar Hold while Teammate Sprints 100m

Switch

Plank on Forearms Hold while Teammate Sprints 100m

Switch

Back Extension Hold while Teammate Sprints 100m

Switch