Strength Endurance Practice

Movement Practice 07Dec2019

Warm Up – 5 Minutes 

Activation  
7 minutes 
1.  Dynamic Flexibility 15m/15m
2.  Lunge to Balance 5/5
3.  Dead Bug Exercise 15/15

Strength Endurance 
20 minutes
1.  Body Weight Single Leg Squats 5/5 +1
2.  DB Box Step Ups 5/5 +1
3.  DB Single Leg DeadLift to Bicep Curls 5/5 +1
4.  Push Up 10 +1 
5.  MB Chest Pass 10 +1
6.  MB Shoulder Push Press Wall Ball 10 +1 

Conditioning
3 Options:
A.  12 rounds of 20/10 Work/Rest Burpees & Pull Ups 
B.  5 minutes of 30/30 Work/Rest Cardio Machine Sprints 
C.  5 minutes 45/15 Work/Rest Jump Rope & Kettle Bell Swings / Dead Lift 

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