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:
Full Effort
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs to 10/9′ target)
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 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Full Victory
“Dissecting Kelly”
400 Meter Run
30 Box Step-Ups (20″)
30 Wall Ball Shots (20/10 lbs to 9′ target)
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 Box Step-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.