We focused in on some basketball training drills this morning to get in the mood for the Final Four.

ME

Lane Agility Drill – Pax low squat hold on baseline. Pax on the baseline on the right side of the lane starts backwards run to top of the key, shuffle to the box, backward run to free throw line, shuffle to the other side of lane, sprint to box, shuffle to top of the key, sprint to baseline. Repeat. After all in reverse it! Repeat.

17, 13, 9, 6 drill – F3 style

• Pax run the width of the court 17 times; each pax shoots a free throw. We did 2 burpees for the misses
• Pax run the width of the court 13 times; each pax shoots two free throws. We did 12 nurpees for the misses..
• Pax run the width of the court 9 times; each pax shoots three free throws. We did 15 burpees for the misses.

Mosey’d to the bench for some muscle work

• 10 box jumps OYO
• 10 split squats IC
• 10 split squats other leg IC
• 10 bench squats IC
• 20 alternating steps ups IC
• 20 Hello Dolly
• 20 Heels to Heaven
• 10 Erkins IC
• 20 Dips IC

Back to the court for the beep test. We completed 3 rounds before calling it for Mary.

Mary

Fish Out of Water 1 side, LBCs, Fish Out of Water the other side, plank with increasing count low plank holds