Warmup
0:00 – 18:00
Speed Ladder
Instructor Mobility

Conditioning

18:00 – 30:00
Workout Prep
Med ball throwing drills
Perform ~3 reps of each movment to practice.

All Levels:
– rugby toss (underhand)
– punch throw (overhand, elbow up)
– advancing throw (skip toward the wall)
Upper Levels:
– directional change throw (burst away, then back toward the wall)
– split stance lateral jump to throw (half kneeling ball slam, jump out and burst back in)

30:00 – 54:00

“Accidental Experiment”

24 Minutes EMOM (8 Rounds)

You have one minute to complete the required reps of each exercise before moving to the next one.
Notice that each level is performing the circuit in a slightly different order, for equipment allocation and space management. Make sure you understand the rep scheme and exercise order for YOUR LEVEL and don’t worry about what other people are doing.

Level 4

Minute 1: 3/3 Split stance lateral bound to advancing rotational med ball throw
Minute 2: 12 Toes to Bar
Minute 3: 50 Double Unders

Level 3

1. 5/5 Direction change Throw
2. 10 Toes to Bar
3. 25 Double Unders OR 50 Tuck Jumps

Level 2

1. 25 Double Unders OR 100 Single Unders
2. 5/5 Advancing Rotational Throw (over- or underhand)
3. 10 Knees to Elbows OR Pause Hang Knee Tucks (hold for a two count at the top)

Level 1

1. 45 seconds Jump Rope
2. 6/6 Rotational Med ball throws
3. 10 Pause Hang Knee Tucks (or sit-ups)

54:00 – 60:00
Coach’s choice mobility