*4 Corners Drill
-@ ea. corner: 5 x Inchworm Out - Push-Up - Inchworm In
FORM REVIEW: (7 - 21 min. drill)
-Perform each basic exercise SLOWLY for a 1 to 3 minute duration, UNTIL every person is doing it properly (with correct form) (hold each other accountable)
*Plank Hold (shoulders over hands, straight line from shoulders to knees)
*Air Squat (heels anchored, buns below knees, chest up, lumbar curve, no muted hip)
*Push-Up (sternum to floor OR go to knees, hips/ thighs do not touch ground, full elbow ROM)
*Lunge (alternating, in place)(back knee to ground, wide split stance, weight in front heel)
*Burpee (perfect push-up, hop in to flat feet, chest/ eyes up on the stand, arms OH on jump)
*Sit-Up (feet flat, fingers atop shoulders, elbows anchored to chest, bum planted)
*Jump Squat (air squat basics for take off (feet straight and shoulder width though); take off heels to toes - land toes to heels (wider stance))
“DEATH BY 10M:”
(shuttle sprint; 1 length = 10 meters)
*Start @ 6 lengths in 1 min.
*Increase by 1 length ea. min.
*Drop out when you can’t complete assigned lengths in the minute
NO-REST-TABATA RUN FINISHER:
8 Rounds: 20 sec. x Bkwd. Run; 10 sec. x Squat Hold
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