A. GENERAL (7:00)Over Under Relay RaceSplit the class into 3-6 groups of about 3-4 members.On the call of 3-2-1- go, the first athlete in line will pass the ball behind them either over or under. The second athlete grabs the ball and passes it behind them in the opposite way they received it.
Perform as multiple round races or in a 2-4 amrap style race in which athletes try to get as many laps as they can.
B. MOBILITY / ACTIVATION (1:30)Hollow Rock to toes touch20 reps
C1. SPECIFIC (8:00)Deadlifts progressions, Focus on lat activationStarting from the top, pulling to shoulders down and feeling pressure in the outside of the palms on the bar5 Reps to above the knees (half deadlifts)5 Reps to below the knees 5 Full range of motion reps---Ramp up, After each set of ramp up, athletes should perform 1-2 seated vertical jumps or seated box jumps.
C2. SPECIFIC (5:00)Grab workout weight DB3/3 Burpee deadlifts 3/3 Devil's presses---Set-up workout weight on barbell6 Reverse lunge steps, unweighted4 Reverse lunge steps, workout weight
Deadlift + Seated high Box Jumps5-5-5-5-5-5, Dead Stop
After Each Set perform 3 Seated high box jumps or Seated Vertical Jumps
Score: TimeTC: 15 minutesKG: N/A
Scaling OptionsBeginner6 x 3, Accross3 Seated vertical jumps
IntermediateAs Written
5 rounds18 Single Arm Devil's Press @ 50/35 lbs18 Reverse Back Rack Lunges @ 115/75 lbs
Score: TimeTC: 15 minutesKG: 22.5/15, 52/35, Beg: 11/7, 20/15, Int: 15/9, 43/30
Scaling optionsBeginner12 Single Arm Devil's Press, 25/15 lbs12 Reverse Back Rack Lunges @ 45/35 lbs
Intermediate18 Single Arm Devil’s Press @ 35/20 lbs18 Reverse Back Rack Lunges @ 95/65 lbs
Starfish3 x 20 reps
Goal: Core Strength