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Friday September 8, 2017


Friday September 8, 2017

Mobility/Activation: coaches’ choice


Conditioning: For Max Reps


Min 1: Push Ups

Min 3: Pull Ups

Min 5: Air Squats

Min 7: Box Jumps (24/20)

Min 9: Slam Balls

Min 11: KB swings (55/35)

Min 13: Sit Ups

Min 15: Wall Ball Shots (20/14)


Rx: Full range of motion AND standards for all movements

Scaled: incline push ups; assisted pull ups; step ups; scale loads as needed


Odd minutes are for max reps. Even minutes are rest. Keep a running count.

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