WARMUP:
Side Shuffle Hop (x20 IC), Willie Mays Hayes (x10 tempo), Hillbillies (x10 IC), Imperial Walkers (x10 IC), Michael Phelps (x10 IC), Harvester (x10 IC), LBACs (x10 IC)
THE THANG:
Jack Hammer – The starting position is the squat position just above 90 degrees (thighs parallel with ground) while keeping the body quiet, jump as quickly as possible with just using the lower body repeat this as many times in the set time (30 seconds suggested)
Mosey to the half wall at the far corner of the field for a round of drips. Mosey back to start.
Back at start, stand at the 18' line for plyometric jump drills. 30 seconds forwards/backwards hops, 30 seconds side to side, 30 seconds rotating forward/side/back/side.
15 minute circuit AMRAP:
Jump Lunges (single count, 20 total)
Crunches (single count, 20)
Burpees (10)
Completed 5 rounds in 15 minutes.
Jacked Up: SSH x 50, Seal Jacks x 40, Plank Jacks x 30, Crossover Squat Jacks x 20 IC, Smurf Jacks x 10 IC
Mosey back over to the wall for bulgarian split squat circuit (4 exercises, 10 reps each leg first 3, 5 reps 4th exercise):
Regular, Pulsing, Jump, 5 second hold in lower position.
MARY:
BBSU – 3 count up, 1 count down, then 3 count down, 1 count up x 10 each. Frozen Freddies (tempo Freddie Mercury)
ANNOUNCEMENTS / COT:
The Bull, Quarterly Report, Possum Scurry
Attributed to Isaac Newton – "If I am anything, which I highly doubt, I have made myself so by hard work."