1 set:200-meter row, slow2 sets:6 med-ball chest passes with a partner6 med-ball lateral passes with a partner (3/side)6 alternating box step-ups with a partner1 set:6 med-ball chest passes with a partner6 med-ball lateral passes with a partner (3/side)6 box jumps3 sets:3 shoulder presses - elbows in front of the bar in the rack3 sumo deadlifts - feet just wider than squat stance3 jumps in place (on sets 2 and 3 have athletes box jump and step down)1 set:200-meter row, faster
- INTERMEDIATE - Same as Rx'd
- BEGINNER -3 rounds for reps:1:00 wall-ball shots (6/10 lb) (9/10 ft)1:00 sumo deadlift high pulls (35/45 lb)1:00 box step-ups (12/20 in)1:00 push presses (35/45 lb)1:00 row for calories- Rest 1:00 between rounds.
- MASTERS 55+ -3 rounds for reps:1:00 wall-ball shots (10/20 lb)(9/9 ft)1:00 sumo deadlift high pulls (35/45 lb)1:00 box jumps (20 in)1:00 push presses (35/45 lb)1:00 row for calories- Rest 1:00 between rounds.- Step or jump up to the box, but always step down.
2 sets::30 lacrosse ball calf roll/leg:30 lacrosse ball foot roll/foot
3 rounds for reps:1:00 dumbbell goblet squats (35/50 lb)1:00 dumbbell sumo deadlift high pulls1:00 object jumps (20/20 in)1:00 dumbbell push presses1:00 up-downs- Rest 1:00 between rounds.- Use one dumbbell.