Mobility: (5 Min)
Left side first, then Right
10 Leg swings
5 Leg swing to backward lunge
Sampson stretch 10 sec

Have Athletes get out all equipment needed for warm up at the beginning. Set up Push Ups, Wall Ball stations and Rings 

Warm-up: (12 Min) 
2 Rounds...
10 Mountain Climbers
10 Push Ups
10 Beat Swings

2 Rounds...
10 Wall Balls
10 Hollow Rocks
10 Ring Rows

Fun: (5 Min)
3 Min Box Push Relay - Teams of 3 or 4 with an upside down box and a gray pad underneath, and two 45lb plates inside, max reps.  Every minute you can have athletes add weight.

Strength: (5 Min)
2 Min Larry Push Up  - This should be completed at the station they used for the 10 reps during the warm up (on a box or bar for scaled) I'd rather prioritize a hollow body position rather than going from the knee.  Set clock to 2 minutes and call out these 4 stages which athlete try to hit for the entire 2 minutes

  • Full - The very top of the plank position
  • 3/4 - Slight elbow Bend
  • 1/2 - Shoulders Even with Elbows
  • Down - Chest touching space between thumbs and rest of body is hovering strong

Set Up: (15 Min)
Take 3-5 Min / movement to Review Points of Performance and scaled or UPscaled options.  Give them a chance to test out their timing.  They should feel comfortable with their transitions between movements as those transitions can eat up a lot of time.

Conditioning: (12 Min)
12 Min EMOTM

4 Pull Ups
4 Weighted Ab Mat Sit Up (35/25)
Max Rep Jumping Lunges

Record Total Lunges

Scaled: 4 Ring Row / 1 Wall Walk / 4 Dead Bug / Stationary Lunges
Up Scaled: 4 C2B / 2 Strict HSPU / 4 Weighted Sit Up / Weighted Jumping Lunges

To offer athletes some advice on rest each minute:  They will be obliterated if they just continue to jumping lunge to the end of each minute, so suggest they give themselves 10 sec of rest if possible after each minute.  If they are ending up with NO rest at all, suggest that they scale their movement or reduce their reps.

Stretch: (5 Min)
Pigeon Pose / 3 - Point Arm Stretch