Strength, Speed, Power, & Pain

Dynamic Warm-up

Strength/Power

Jog to pavilion

1.  Pull-ups max reps followed by box jumps-20 reps
2. Pull-ups max reps followed by step-ups 20 (4 count)
3. Chin-ups max reps followed by single leg pistol squats (10 each leg)
4. 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

1. 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.
2. Repeat sprint/jog sequence/30 sit-ups
3. Repeat sprint jog sequence /30 squats
4. 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