Friday- July 7th

Weekly Group Warmup

200m Run

PVC Warm-Up

PVC OH Squats x10 (try against the rack)

Butt Kickers

Samson Lunges

Huggers/Skiers x 10

3 Touches

Star Jumps x10 (

Iron Cross x 10 (

Scorpion x 10 (

Saddle Stretch x 1 min. (



Partners will alternate FULL rounds to do 4 rounds each of:

Row 250m

10 Sandbag Shoulder 2 Shoulder

10 Sandbag Bear Hug Squats

Run 400m


Foam roll

Stretch and hold for 60 seconds each: quads, lower back, hips


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