Warm-Up
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Shuttles, remain forward facing throughout
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Saturday Conditioning Session
“Dear Mama…You Are Appreciated”
Four rounds for time:
400 Meter Burden Run with 20/14 lb Med Ball
30 Wall Ball Shots (20/14 lbs)
20 Rotational Med Ball Slams
10 Wall Walks