Familiar scene – different location.
Across the 6500 affiliates world wide we share a common purpose of seeking the best for our athletes through fitness and building a community.
500M Row then
10 x each direction
Neck rolls, shoulder/arm circles, wrist rotations, trunk rotation and flexion, hip swivels, knee swivels, seated ankle rotations
6 Vertical Frog hops – high knees
6 Prone Walk-ups with legs straight
10 KB cleans 16/24KG (one arm only, alternate each round)
15 high box step ups (30″/24″)
Coaches challenge – wear a 20# weight vest
Note: Do not jump down from the box if you have the vest on
1) 200m Walk/jog
2) Foam Roller – Lats and mid back – 10x each side
3) Partner Bicep/Elbow compression band floss – 10 x each arm
4) Banded squat stretch – 90 sec continuous