Advanced Workout
CONDITIONING
| Warm Up » | |
4 Rounds |
|
|---|---|
| Air Squats » | 15 |
| Kick Backs » | 10 each side |
| Squat Jumps » | 7 |
| Fire Hydrants » | 10 each side |
3 Minute Rest |
|
| 7 Minute EMOM » | 100 Yard Sprints |
| Cool Down » | |
SKILL WORK
2 Rounds |
|
|---|---|
| 1 Man 2 Ball GB's » | 5 x 30 Seconds |
| 1 Man Between Feet GB's » | 5 Sets of 10 Reps |
| Cradling COD - Sides » | 5 x 30 Seconds |
| Shooting Two Knees » | 5 Sets of 10 Reps e/s |
| Shooting One Knee » | 5 Sets of 10 Reps e/s |
| Static Time and Room Shooting » | 5 Sets of 10 Reps e/s |