Senior High Dry Land Workout

Dynamic Warm up

Tabata 4 rounds each with 1 min rest between rounds :20 on and :10 off Swings Push ups from knees Air Squats Sit ups

3 rounds for time: Dumbbell man makers: Deadlift to Power Clean, to Push Press to Front Squat – return to ground +1 rep. X 5 Walk Lunge 30 yards with dumbbells. Partner workout – 100 burpees for time. One partner works while the other holds either high or low position plank. Switch as needed.

Static stretching and basic yoga.