10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 8 good morning
2 x 5 squat jump
Then:
10x Heavy KB Swing
10x Landmine Squat Press – 5 per arm, alternate arms, hold squat while pressing
rest some
5 rounds
Then:
30 sec sprint /1:00 rest – during rest hold plank or FLR – these are ALL OUT efforts
x 5 rounds
Then:
Team Clapping Push up ladder: 8 – 1 – if no clapping push up do burpees
Players alternate. Athlete can go to knees if necessary to get the clap in.
Cool Down, mobility