PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings with PVC – open up shoulders and hamstrings
Then:
10x KB Swing
30m Weighted Lunge (hold weight at sides or front rack)
10x Squat jump
6 rounds, rest as needed
Then:
20x per person heavy/light med ball sit throw (have one person catch one person throw, alternate between heavy and light balls)
60sec FLR
60 sec rest
x 4
If time:
8×30/30sec hard/easy at machine of choice
Cool Down