Group 1: Complete 3 cycles through this group - High Tempo!
Olympic Bar Push (only the push, not the cross body pull, so add some weight to this one, should be a multi joint exercise, hard on shoulders through to gluteus and calves
x 10/side
Cross Body Plate Drive x 10/side
Contralateral Split Squat to Shoulder Press x 10 -as an alternative, complete the split squat with weights at side, between each leg complete 10 pushups (total of 20)
Group 2:(complete 3 cycles, do NOT stop between exercises)
Superman Kneeling on Bosu x 10/side
Frogger x 25
Side Plank x 45 seconds/side
Burpees x 10
Weighted crunches (hold med ball in hands at head level while performing crunch) x 20
Load the sled. 5 or more plates.
Goal:
Walk/speed walk/move as fast as you can pulling the large load. Travel 50yards.
Leave the sled, sprint to your start point.
Complete 8 Broad Jumps- measure them as you do them, make sure you beat your distance the next time through.
This is one round.
Complete as many rounds as you can in 10 minutes. Rest 60 seconds.
Start over, for 5 minutes -try for more rounds then you managed in the first 5 minutes.
If numbers of participants dictate that you are waiting on the slide, either add a round of running/broad jumps, or burpees, or skipping while you wait your turn.
Stretch - focus on posterior chain.
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