Dynamic warm-up

1 set:
200-meter run or ski

1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats

Plank tap relay game
• Set up a row of 10-15 kettlebells, dumbbells, or medicine balls.
• If you have 5 or fewer athletes, they can move through one after the other; they don’t have to race head to head.
• Each athlete must touch each object twice.
• You can increase the difficulty of the game by increasing the number of times athletes touch each object.

On a 5:00 clock:
Plank tap relays

– RX –
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (53/70 lb)

– INTERMEDIATE –
For time:
21-15-9
Knees-to-armpits
Hand-release push-ups
Russian KB swings (53/70 lb)

– BEGINNER –
For time:
15-12-9
Hanging knee raises
Push-ups from the knees
Russian KB swings (18/26 lb)

Post-workout
1 set:
200-ft single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.

1 set:
1:00 doorway pec stretch/side

For time:
27-21-15
Lying knees-to-elbows
Hand-release push-ups
Russian dumbbell swings (35/50 lb)