If weather permits: Partner Uphill Sprints (Freedom Parkway Path)
Alternate b/t suicide sprints and exercises. First 12-15 min on AMRAP 1, then switch to AMRAP 2
P1: Sprinting up the hill and walking back to recover. Starting with sprinting to the furthest cone at the top of the hill and moving their way down.
P2: Band and Body weight exercises until P1 is done with their 4 sprints.
AMRAP 1 AMRAP 2
10 Bicep curls 10 Squat Jumps
8 Tricep extension 8 Curtsey Lunges (each side)
6 Shoulder press 6 Sumo Squats
4 Front Raises 4 Lunge with a power knee drive (each side)
Morning classes will do the following instead of sprints:
Working in groups of 3. Rower is the timekeeper. When rower completes 500 m, players rotate to the next station.
P1. 500 m Row
P2. Band AMRAP until P1 is done with row
P3. Bodyweight AMRAP until P1 is down with row
8 Bicep curls
8 Tricep extension
8 Shoulder press
8 Front Raises
8 Box Jumps (sub 8 lateral step ups per side, as needed, if legs are too fatigued, etc.)
8 Curtsey Lunges (each side)
8 Sumo Squats
8 Lunges with a power knee drive (each side)