Week #4 of Session #15

Two weeks left in this session!

Week 4 - Day 1

“Character is power.” - Booker T. Washington

A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
20 Kettle Swings
20 Pikes
10 Bent-Over Row
10 Get-ups w/sandbag
1 Suicide Sprint
C – Cool Down and Stretching

Week 4 - Day 2

"The first thing I do in the morning is to make my bed and while I am making up my bed I am making up my mind as to what kind of a day I am going to have." - Robert Frost

A – Active Warm-up, Mini-bands & Hip Mobility
B – Partner drills with sprints & med balls
C – Bounce to this...30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Siff Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Siff Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Siff Walking Lunge x 18 (each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Siff Walking Lunge x 12 (each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court
D – Cool Down and Stretching

Week 4 - Day 3

"My second favorite household chore is ironing. My first one being hitting my head on the top bunk bed until I faint." - Erma Bombeck

A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead (Lap 1 R, Lap 2 L)
C – Workout of the Day
3 Rounds for Time of:
10 Side Plank Rows (per side)
15 Burpees
20 DB Overhead Walking Lunge (per leg)
25 Bullwhips
2 x Full Court Sprints (Good Luck)
D – Cool Down and Stretching

Week 4 - Day 4

"I've learned that artificial intelligence is no match for natural stupidity." - Unknown

A – Dynamic Warm-up and Hip Mobility
B - Grasso Lunges with the tires
C – Set the Table
Max effort repetition in 1 minute - keep track of individual exercise records:
1. Kettlebell Swing x 1 min
2. Slam ball x 1 min
3. Dumbbell Push Press x 1 min
D. Serve it up
1. Sprint down court and back
2. Perform 10 Push-ups
3. Perform 15 Single Leg Squats each leg
4. 75 Jump Rope
5a. Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*
5b. In round two Perform your previously recorded repetition max number for Slam ball
*Repeat circuit starting at beginning*
5c. In round three Perform your previously recorded repetition max number for Dumbbell Push Press
**As many complete rounds as you can in 22-25 minutes**
E – Cool Down and Stretching