Coaches Notes: As with all 35 minute core/conditioning days the objective should be to move as fast as you can with good form feeling it in the target muscles without going over that redline. Pace yourself in the first 10 minutes of this workout so

Coaches Notes: If your back is not feeling great, the 15 1 arm sb seated row is your best option, as there is a demand to hold a neutral spine under load in the bent over rows and landmine rows. If you have a shoulder

Coaches Notes: Fundamentals – perform bear hug squat with 10lb slam ball plank dance – goal is to have foot out in front as much as possible.

Coaches Notes: Fundamentals – see if you can do 50 split squats in a row on A3 and A5. If you can’t that’s ok, break the reps up as you see fit. Perform walking lunges on turf or up the middle of the gym. Try

Coaches Notes: In part A, pick a db you can use for the entire minute. This should equate to 15-20 reps. For the seated twist, 5-10lb plates should be a good weight for most. As much focus as you have on the exercise and the

Coaches Notes: In Part A, if possible perform A1 and A2 as a complex where the weight remains in your hand throughout the 2 movements without letting go. For a movement demo of kb snatch and kb offset rack squat, and kb burpee to dl click