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  • Coach Ben

Saturday Sesh

Warm-up

Tic Tac Toe


Break teams up in 2 even teams

They will bear crawl while pushing the wall ball down to the cone then place the ball into the desired square. Then they will lunge back and tag the next person in line. repeat until you win the game.


Perform until the group is adequately warm.


Workout of the Day


RED ROVER-RED ROVER


In teams of 2


Start on one side of the gym or parking lot

on 3.2.1 Go!

Partner 1 will perform 5 burpees + 5 squat cleans (155/105)

sprint down to the cones on the far side, once you reach the cone partner 2 will start his or her 5 burpees and 5 cleans then sprints and tags their partner.

You will continue this for 25 min and accumulate as many rounds (5+5+sprint=1)

between you and your partner.








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