- RX -
4 rounds for time:
30 walking lunge steps
25 toes-to-bars

- INTERMEDIATE -
4 rounds for time:
30 walking lunge steps
15 toes-to-bars

- BEGINNER -
4 rounds for time:
20 walking lunge steps
15 hanging knee raises

Pizza delivery warm-up | 6:00

• Equipment: AbMat.
• Watch the Pizza Delivery Game demo video before class.
• Take no more than 2:00 to explain the game and demo the stretches.
• Athletes will have 4 sets of :45 to hold AbMats over their heads while other athletes try to knock them down.
• If an athlete's AbMat is knocked down, that athlete must perform 5 air squats before jumping back into the game.
• Keep athletes on task and ensure they're adequately warm before moving to the specific warm-up.

4 sets x :45 pizza delivery game
• Perform :45 dynamic stretches between each set of the game:
- Alternating elbow-to-insteps
- Alternating single-leg V-ups
- Push-ups to downward dog
- Leg swings/side

Pre-workout:
Every 3:00 for 4 sets:
6 left-leg DB step-ups (20/24 in)
6 right-leg DB step-ups
- Use on DB held at the shoulder.
- Build in load as desired.

 

1-2 sets:
1:00 foam roll quads
1:00 standing pike stretch

4 rounds for time:
30 walking lunge steps
25 V-ups