March madness is in full swing.  This means it is time for basketball conditioning…

Warm-up

SSH x 20

Imperial Walkers x 15

Good mornings x 10

Mountain Climbers x 10

Squats x 10

Merkins x 10

The Thang

Time for practice!  Mosey to basketball courts.

Partner up – one basketball per team.  One partner performs an exercise while the runs the court:

1. Suicides and right arm on the ball merkins. Switch when partner returns

2. Suicides and left arm on the ball merkins. Switch.

3. Walk the dog (run while rolling the ball with one hand) and jump shots. Switch.

4. Bear crawl while rolling the ball and merkins. Switch.

5. Dribble down and back, and squats. Switch.

Next, dealers choice: pax try a free throw. If they make it then LBCs x 10.  If they miss then pax have three seconds to yell out an exercise that rhymes with a team in the tournament (example: Michigan Merkins).  Each pax get a shot.  If over three seconds go by then burpees x 10.

Next, proceed to parking lot.  Team exercises:

1. Side shuffle sprint with chest passes back and worth.  Around the entire parking lot.

2. One partner dribble sprint around half the lot.  Two-hands on the ball merkins. Switch.

3. One partner dribble sprint around half the lot. Burpees. Switch.

4. One partner dribble sprint around half the lot. WWIIs. Switch.

Partner Mary

Pass the ball merkins

WWIIs pass the ball

Boat-canoe pass the ball

Get ready for March Madness Part II on Monday at Pleasantville!