Dynamic Warm-up
Strength/Power
Jog to pavilion
- Pull-ups max reps followed by box jumps-20 reps
- Pull-ups max reps followed by step-ups 20 (4 count)
- Chin-ups max reps followed by single leg pistol squats (10 each leg)
- Pull-ups any variety max reps followed by lateral jumps over partner holding plank hand plank position. Each left right jump equals one rep
Speed/High Intensity
Jog to football field
- Sprint from corner of football field to other corner (about 120+ yards), jog to other corner, sprint again to far corner (120+ yards), then jog back. Finish with 30 push-ups.
- Repeat sprint/jog sequence/30 sit-ups
- Repeat sprint jog sequence /30 squats
- Repeat sprint jog sequence/plank hold count of ten per each pax member (around 100 seconds)
Animal Strength
Start at goal line go to 50 yard line (50 yards) complete the following:
- bear crawls
- side-ways bear crawls
- forward crabwalks
- backwards crabwalks
- ape traverse left
- ape traverse right
Core Strength
Completed the following exercises for a count of 10 by each pax member around 120 count:
- hand plank
- opposite leg and arm extended w/other knee/ hand on ground
- side plank w/switch at halfway
- table plank
- superman for halfway/ banana hold for second half
- elbow plank finish