Workout group, about a dozen, weighted vest.
Long warm up. Running and skipping. Mobility. Stepped over and under hurdles. Medi-ball stuff, and a jump circuit.
Work
3 way sports squats, 12 reps, or 45 seconds
supine rows, 12 reps, or 45 seconds
dumbbell swings, 12 reps, or 45 seconds
as many rounds as possible in 11 minutes.
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