Warm up
Pretty standard warmup and dynamic flexiblity session.
Pre-work
Consisted of 4 "exercises" we were supposed to do 4 rounds, I think most of us got through 3 before we ran out of time
- B-Ball court suicides, 2 pushups every time you touch the base line, on each of the other lines you add 2 pushups, so for example on the mid-court you do 6 pushups and the opposite baseline you do 10
- up 2, back 1, run and backward lateral shuffle
- 4x4 square hops
- medicine ball x-box
Weight Room
- Slrdl with a dumbbell 6 on each side
- deadbug with a crosslateral drop, 12-16
- 3x3 sports squat
- isometric and negative pull-ups, 5,4,3,2,1
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