OBSTACLE COURSE/LEGS
COURSE
NET CLIMB X 1 OR BOTH FEET TOUCHING TOP 3 TIMES
BOTTOM UP KETTLEBELL WALK 5O YARDS (M20:W15) +3 SEC PEN. FOR KB FALLS
LATERAL SHUFFLE RESISTED (M-BLACK BAND/W BLUE BAND) 50 YARDS
EXPLOSIVE PUSHUPS (MR 20:MM 25/WR 15:WM 20)
3O HEAVY BAG KICKS (15 EACH LEG)
20-YARD STABILITY BALL CRAWL (10F:10B)
STABILITY BALL/BALL TOSS (4 BALLS 2R 2L FROM KNEES) +3 SEC PEN. FOR MISS AND TOUCH
20 15-FT SHUTTLE TOUCHES +3 SEC PEN. FOR NON-TOUCH
LEGS
SINGLE LEG HIP THRUSTS
GOBLET SQUATS
SUSPENSION BULGARIAN SPLIT SQUATS
HITCH SQUATS
HITCH LUNGES
HAMSTRING CURLS