General Warm-Up
Two rounds of:
Med Ball Thoracic Opener x 10 reps
Walk on balls of feet x 50 Feet
Walk on heels, toes up x 50 Feet
Sampson lunges x 100 Feet
Skip down + jog back x 100 Feet
Lateral skip (both sides) x 100 Feet
Bear Crawl (Forward and Reverse) x 100 Feet
Conditioning
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Strength Kelly”
400 Meter Run
30 Single Dumbbell Box Step Ups
30 Goblet Squats
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB Box Step Ups, Partner A will perform 30 Squats, and Partner B will run 400 meters – and so on for 30 minutes.