Novice Workout
POWER then SHOOT with POWER!!!
CONDITIONING
| Warm Up » | |
4 Rounds |
|
|---|---|
| Air Squats » | 15 Reps |
| Kick Backs » | 10 Reps e/s |
| Squat Jumps » | 7 Reps |
| Fire Hydrants » | 10 Reps e/s |
3 Minute Rest |
|
| 10 Minute EMOM » | 100 Yard Sprint |
SKILL WORK
| Wrist Flip to Threat » | 2 x 30 seconds e/s |
| Threat Cradle » | 2 x 30 seconds e/s |
| Bottom Hand Wand » | 2 x 30 seconds e/s |
4 Rounds |
|
|---|---|
| Shooting One Knee » | 10 Reps e/s |
| Shooting Two Knees » | 10 Reps e/s |
| Static T&R » | 10 Reps e/s |
| Crow Hop T&R » | 10 Reps e/s |
| Bounce T&R » | 10 Reps e/s |
| Rocker to Overhand » | 10 Reps e/s |