Friday March 23rd – March Madness Sweet 16 – 4 x 6 min EMOM

Friday: 3/23

March Madness Sweet 16 – 4 x 6 min EMOM 1 min rest / transition

16 reps of all exercises (B – 12 Reps) (P – 10 Reps) alternating between 2 exercises. For example: 1st min: 16 KB Swings.  2nd min: 16 Defensive Slide touches between the cones and repeat that 3 times.

16 = 48 Reps 12 = 36 Reps 10 = 30 Reps

South Region:

TRX Row

TRX Kneeling Roll Out

Midwest Region:

Wall ball

Kneeling Side Slam Balls (total)

East Region:

Burpees

Rest

West Region:

KB Swings

Defensive Slide

Finish with:

Tennis Ball Basketball: 4 Mins shoot and rebound. 4-8 to a line shoot and count reps made. When you get back in line you do 5 jumping jacks.