- 500m row
-3 rounds:
-5 inchworm push-ups
-10 mountain climbers
-30 sec Samson stretch on each side.
Group Warm-Up:
- 400m Run For Time (from the trampoline back to the edge of the basketball court)
Conditioning:
- 20 Dumbbell Push Press (35/25)
- 2 Jumping Squats (unweighted, jump at least 4" off the ground)
- 18 DB Push Press
- 4 Jumping Squats
- 16 DB Push Press
- 6 Jumping Squats
....
....
- 2 Db Push Press
- 20 Jumping Squats
Start with 20 Db Push Press followed by 2 Jumping Squats and continue decreasing the dumbbell push press by 2 each round and increasing the jumping squats by 2 until you finish the round with 2 DB Push Press and 20 Jumping Squats. If it's easier for you to count this way every round will total to 22 total reps combining the DB Push Press and Jumping Squats.
Group Warm-Up:
- 400m Run For Time (from the trampoline back to the edge of the basketball court)
Conditioning:
- 20 Dumbbell Push Press (35/25)
- 2 Jumping Squats (unweighted, jump at least 4" off the ground)
- 18 DB Push Press
- 4 Jumping Squats
- 16 DB Push Press
- 6 Jumping Squats
....
....
- 2 Db Push Press
- 20 Jumping Squats
Start with 20 Db Push Press followed by 2 Jumping Squats and continue decreasing the dumbbell push press by 2 each round and increasing the jumping squats by 2 until you finish the round with 2 DB Push Press and 20 Jumping Squats. If it's easier for you to count this way every round will total to 22 total reps combining the DB Push Press and Jumping Squats.
Cash-out
Help stack chairs 😜
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