Author: Derek Hurdle

Warm-up 0-1 high knees 1-2 butt kicks 2-3 squats 3-4 jumping jacks 4-5 squat thrusts 5-6 lunges 7-8 mountain climbers Skill Pull ups Handstand Push ups Metcon Workout- 21-15-9 Pull ups Squats Sit ups

Warm-up Tabata! 0-1 high knees 1-2 butt kicks 2-3 squats 3-4 jumping jacks 4-5 squat thrusts 5-6 lunges 7-8 mountain climbers Skill Pull ups Handstand Push UPs Metcon 21-15-9 Pull ups Squats Sit ups

Warm-up Round 1- stand across from each other; do 10 squats with ball in front of face Round 2- do 10 push press with ball Round 3- do 10 thrusters and TOSS the ball up and over to partner Round 4- take a step back and TOSS ball to partner Cue the toss is an […]