FRIDAY TESTING DAY 1 MINUTE TESTS

WARM UP 5 MINUTE ROW

HAMSTRINGS 10 SCOOPS WITH LEFT LEG 2 MINUTE PIKE, 10 SCOOPS WITH RIGHT LEG 2 MINUTES PIKE WITH RIGHT LEG

COUCH STRETCH FOR THE QUADS AGAINST THE RIG 2 MINUTES WITH LEFT LEG THEN 2 MINUTES WITH THE RIGHT LEG.

  1. Depth jump broad jump 5 sets.  ***take a 20inch box and drop in to land in athletic position then immediately broad jump out and land.
  2. Pull-ups in a minute
  3. Push-ups in a minute
  4. Sit-ups in a minute
  5. Ball Slams in a minute guys 20#/10#'s kids 6#-10#
  6. 1 attempt to get a 300 yard shuttle under 1 minute put a cone at the 30 yard marker for the turn around point.  Down and back 5 times equal 300 yards.

Then remaining time Power Ball.