workout #1 warm up
400 run
25 push ups
25 mountain climbers
25 yard walking lunge
25 dislocates
25 body squats
(NOT A RACE, TAKE YOUR TIME!! WARM UP!!!!!)
workout #2 skill
Review, refine, and improve squat technique
1-ball squats (30 reps coach command/ pause at the bottom.)
2- pvc or BB front squats (no weight) (30 reps coach command/ pause at the bottom.)
3- pvc or BB OH squat (no weight) (30 reps coach command/ pause at the bottom.)
workout #3
scheme:triplet
task: time
partner 1: kb swings (men= 53, women 30) scale as needed
partner 2: run 200 yards while carrying wt (men= 25 plate women=10 plate) scale as needed
## p1 swings until p2 completes the run, keep count of total # of swings.
(example, p1 completes 25 swings then p2 starts at 26)
continue rotation for 15 min.
EVERY MIN. ON THE MIN. EVERYONE STOPS AND COMPLETES 10 PUSH UPS.
SCORE IS TOTAL NUMBER OF KB SWINGS
workout #4
abs and cool down
coach choice
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