Warm Up
2 rounds
20 partner ball thrusters
20 rotating ball passes (rugby style)
20 seated ball presses
Accessory
10 mins
HS practice
Conditioning
In teams of 5-6
7 min on each station
Prowlers loaded and inside
Tyre pull on road (2 tyres), loaded
Battle ropes
Farmers walk heavy KB
August 1
Strength
A. Weighted Pull Up or foot elevated ring row
3 x 5
Rest 1 min
B. 3 sets of 4 heavy turkish get ups /side
Conditioning
3 x 9 min AMRAPs - rest 1 min btw AMRAPS
1.
7 burpee pull ups
56 DU's
2.
2 Wall walks
15 V - snaps
20 Superman rocks
3.
5 DB manmaker - no squat
15 T2B