Thurs. Feb 17

Recovery:

2 Rounds of

20 Walking Lunges
5 Pull Ups - No band
100 Crunches (Mix it up)

Tues. Feb 15

Normal:

3 Rounds of
- Jog 1 Lap
- Strong straight away
- Walking lunge short side
- Strong Straight away
- Walking lunge short side
- 10 Core Push Ups
- 10 Dips on bleachers
- 30 second wall sit


Recovery:

2 Rounds of
- 8 Streamline Jumps
- 10 Push Ups
- 12 Jumping Jacks
- 16 Regular Sit Ups

Fri. Feb 11

Sprinters

Dynamic Warm Up/Stretch
2 x Half Court Sprints
2 Squat Jumps

Reaction Drills

Thurs. Feb 10

Regular:
AMRAP 24 Minutes
-4 Pull Ups – No Band
-10 Box Jumps
-16 Burpees (every other one w/ push up)
-10 Split Squats
-4 Dips w/ feet up
-Run 1 Lap


Recovery:
Dynamic WU/Stretch
2 Rounds of:
-10 Lunges
-10 Machine Row w/ light weight
-10 Back Squats w/ bar only
-10 Back Extensions – NO weight

Tues. Feb 8

3 Rounds of:

- 15 DB Swings
- 10 1-2-3 Push Ups
- 1 minute Jump Rope/Double Unders
- 15 Air Ball (Wall ball no wall)
- 10 (each arm) Lawn Mower Rows
- 30 seconds Mountain Climbers

Thurs. Feb 3

"Angie" for time

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Partition any way... compare time to Sept 23.

Tues. Feb 1

AMRAP 22 Minutes

7 Bench
7 SDHP
14 Dynamic Squats
7 Tricep Kickbacks
7 Chin Ups
Run 3 Laps