1.14.26
PAX
Footloose – Q
Thor
Rumor
Isosceles
Big Spoon
Photon
Bourbon
Huckleberry
Callahan
Purdy
Nitros
Ladder Ball
Ladder
3-6-9-12
Ladder sprint, then do the reps at each cone of the exercise for that round. Sprint to cone 1, then do 3 reps. Sprint back to start. Sprint to cone 2, do 6 reps, sprint to cone 1 and do 3 reps. Sprint back to start. Continue this to cone 3 (9 reps) and cone 4 (12 reps). Wind sprints after each exercise.
WARM-UP:
Ball-a-vator
EXERCISES: ALL WITH A BASKETBALL
1. Flutter Kicks
WIND SPRINTS
2. Marionnettes (3-pointers). Ball over your head. Come up to a sit-up then touch ground on left then back down. Next sit-up ball touched between legs. Next sit-up ball touch right side
WIND SPRINTS
3. Decline merkin with feet on the ball
WIND SPRINTS
4. Side lunge jump squat
WIND SPRINTS
5. Lunges
WIND SPRINTS
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