Dynamic Warm-up

Long Conditioning:

Wall Ball Sit-up. Ball must touch ground behind head and ground near the feet. Same sit-up standards apply- shoulders touch ground and shoulders pass the hip crease at flexion.

15 Wall Balls 20/14 to10ft

20 Wall Ball Sit-ups*

25 Burpee Box Jump Overs 24/20

35 Wall Balls

1000m Run

35 Wall Balls

25 Burpee Box Jump Overs 24/20

20 Wall Ball Sit-ups

15 Wall Balls