Lunge stretch (Lunge back and lift back leg and hold 5 sec, 5 per leg)
4 rounds of:
6 side lunges
10 Jumping Jacks
4 Rounds: 60 sec on 30 sec rest
1 min plank med ball pass
Skill / Strength
L-Sits (20 sec on, 30 sec off)
Turkish Get Up
3 sets, 2 per arm, switch, rest.
50 Synchronised Star Jumps
50 Overhead ball throw
50 Ball passes with partners squatting back to back *
5 lap run together
*everytime partners collapse on the back to back squat, team must stop and do one burpee each before continuing with the ball passes.