Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
L sit holds.
3 attempts for longest time L-sit.
Use plates under feet for advanced athletes
Review proper kb swing technique
20 overhead lunges-steps (45lb,25lb plate)
20 kb swings american
5 rounds for time.
IT band up and over
Roll IT band