Monday, March 20th, 2017:
Warm-Up:
3 rounds or 5 minutes of:
Bear Crawl—20 jumping jacks—10 burpees—High knee skip—carioca—backwards pedal—flutter kicks
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Focus:
Pull-Up or Active Hang Position
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Game Choice by Coach
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Workout:
AMRAP 10 Minutes of:
10 Push Presses Dumbbells
20 Jump Ropes
10 Second Plank Hold
20 Jump Ropes
50 Meter Shuttle Run

Wednesday, March 22nd, 2017:
Warm-Up of 5 Minutes of:
5 broad jumps—5 air squats—5 one legged hops/each leg—20 jump ropes—10 meter bear crawl
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Focus: Anti-Rotation-organizing and bracing- can just teach breathing into ground
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Get Ready:
2 Rounds of the following;
15 seconds/side bridge
15 second active hang from pull ups bar
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Workout:
3 Rounds of the following:
50 meter farmers walk
10 Box Step-Ups
5 Burpees
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Game of Choice