March madness continues. We are now at the Sweet Sixteen! More basketball conditioning…
Warm-up
SSH x 16
Imperial Walkers x 16
Squats x 16
Merkins x 16
The Thang
Each Pax grabs a basketball. Run as a group to the parking lot at the elementary school. First we start with conditioning:
1. Suicides
2. Right arm on the ball merkins x 16
3. Left arm on the ball merkins x 16
4. (Kentucky Wildcats) Bear crawl while rolling the ball and merkins.
5. (Syracuse Orange) Dribble down and back
6. (Michigan Wolverines) Gorilla crawl while rolling the ball
7. (Nevada Wolves) Wolf crawl while rolling the ball
8. (Clemson Tigers) Tiger crawl while pushing the ball
9. (Duke Blue Devils) Lunge walk while holding the ball overhead
Time for shooting practice! Mosey to basketball courts.
Each pax at a basketball goal. If at a 10-foot goal then shoot a free throw, if you miss then 1 burpee before recovering the ball. If at a 8-foot goal then continuous slam dunks.
One pax is running around the courts and yells switch when done.
Strength training: mosey to climbers. Three sets of merkins x 10 and squats x 10
Run back to the uphill parking lot. Punishment for UNC loss: traveling burpees with the ball: long jump, burpee with ball, then jump shot. Repeat until reach the top.
Partner Mary
Pass the ball merkins
WWIIs pass the ball
Boat-canoe pass the ball