Workout group had a dozen.
Warm up, Medi-ball
Dynamic mobility, standard fare
Pre-Work
Sprints from various starting positions
Work
3 rounds
3 way suicide, 5 yard and 10 yard
split leg lateral toss, 8
Goblet hold dumbbell, 2 way sports squat, 50#, 10
dumbbell snatch, 50#, 4
running and changing directions, 180s and 360s
3 rounds
lateral hop and run 5 yards, lateral hop the other direction and run 5 yards out to the 40 yard, 2x
sprint and side shuffle, left and right
2 way lunge and reach, 6 per side
dumbell single leg squat, 6 per side
7 rounds, front and sides
plank hold and 10 yard shuttle run
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