Group 1:
Warm Up:
3 x through
5 Tuck Jumps into 50 yard Sprint @ 2 Min.
Main Workout: (you will need a partner or a wall)
AMRAP 20 Minutes
10 Wall balls (each partner) - Minimum 15lbs
10 Box Jumps
125 Jump Ropes
Then:
50 Sit Ups
10 Knees to Elbows (Video)
25 Sit Ups
10 Toes to Bar (same as above but toes to the bar)
Group 2:
20-15-10-5
One Leg Squats on Box (each - HEEL points to ground NOT toe)
Goblet Squats
Sumo Deadlift High-pull (SDHP)
Lat Pull Downs
Back Extension on Physio Ball
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