Medicine Ball Warm up
Chest Pass
hip toss to dead catch
egg toss
one handed toss and catch
split squat twisting toss and catch
ball slams
putts l and r
1 leg shotguns
reverse egg toss
Dynamic Flexibility
Tiger Pushups
Scorpions/Crucifixtion
Reverse walking lunge
high knee, lunge, quad stretch
Inchworms
hurdle walk/reverse hurdle walk
elbow to instep, overhead reach
lunge and reach, back and stretch
Partner Work
1 lap on track -- trigger event
continuous movement
seated twist pass, 2l and 2r
1 push up 4 shoulder taps
MediBall Putts, 2l and 2r
Chest Pass to sit up, 2x and switch -- bonus if needed
Partner squat -- bonus if needed
Move the mountain -- trigger event
- Mediball carry, 2 pushups on the baseline
- Bear crawl, run, 2 pushups on the baseline
MediBall Pass Barbarian Squats
Tire Rolls
x-box
Alligator crawl, side shuffle box -- bonus if needed
mediball pushups alternating hands -- bonus if needed
Tabata, MediBall Core
Vertical Chops
Side to Side Chops
diagonal chops
lunge and reach
Fairly good workout. I do a poor job of explaining things so I guess folks get confused. But everybody kept busy and nobody puked so what the hell.
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