F3
March madness
Warmup, bbal dribble Mosey, then 4 quarters, 8 minute each with PAX in pairs. All exercises with basketball 🏀 if you drop the ball then 4 burpees before starting again, then 3, 2, 1 then none per quarter. All work exercises are Tabata style 45 work, 15 rest
1st Q:
Ball toss shuttle passes; Overhead, Chest two hand, bounce pass, Left hand
2nd Q:
Ball squats then pass, ball merkins & pass, ball lunges pass, ball sit ups and exchange ball
3rd Q:
pass ball after each movement, Bobby Hurley burpees, American hammers,
4th Q:
weave pass with teams of four or three. Chest pass, bounce pass, over head pass and non-dominant hand pass.
COT:
Blanche’s mom passed 🙏. Be sure to pray for or reach out.