PUBLIC HOLIDAY
Intention: Full body conditioning and fun with team mates
Prep: Shoulder mobility and stability, release quads, activate glutes, ankle and calf mobility for run/change of direction.
SL hip stability in the step up, hinge position for PGTOH.
40 mins total (1 min rest between stations)
**3 athletes per station, rotate through the exercises for 12 mins
Station 1 – 45 on / 30 rest x3 (12 min)
1. DB alt Step up 14″ box
2. Front Rack Carry
3. Shuttle runs
1 MIN REST
Station 2 – 45 on / 30 rest x3 (12 min)
1. MB slams
2. Ring rows
3. Ski erg
1 MIN REST
Station 3 – 45 on / 30 rest x3 (12 min)
1. Burpee Broad jumps
2. DB Bench press
3. Plate GTOH
**for the DB step ups use one DB on shoulder, back of neck, or down by side
**keep stations tight and close together, bring ski’s down to the rings
**if the weather is good, put the shuttle runs and carries outside
**1 Burpee off bench + 2 star jump instead of Burpee broad jump