Heavy Hitters (Adult & Older kids)
Warm up: 3 Rounds
Mixed cardio| Your choice
Group Stretch
Shadow Box| working on 1/2 & 1/2/3 Combo
Circuits:
Burpee > side shuffle > burpee
Mountain climbers>forward and backward
Duck walk> tall duck
Cross squats
Single leg squat
45 seconds on| 20 second rest| 3 rounds each circuit
Roll with pivot
Side to side dodge
45 seconds 3 rounds each
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
Warm up 2 minute row 1 minute bike 30/30 second side plank Strength Back squat-Build a heavy 6 Then Back squat 3x3 Conditioning 10 Rounds For Time 9 cal row 7 burpees 5/5 pistol squats
