Group Dynamic Work and Standing Hip Series

Strength Focus

Perform 5 sets of:
Sled Drag, 2 lengths of the gym.  Progressively loading sled, focusing on keeping the core engaged.
Alternate with:
10 – 15 Glute Bridge

Conditioning Workout:

Time to play … Luck of the draw!

deck of cards

In teams of 3, each team will have their own deck of playing cards.

Person A: Plank Hold
Person B: Lunge Walk to the deck of cards, then draw a card and perform the number of reps on the card for the following suit on the card

Hearts: Squats
Clubs: Step-ups
Spades: Push-ups
Diamonds: Sumo Deadlift

Run/Walk back to start

Person C: Resting

Players then rotate positions.

Note if anyone draws a Joker: everyone does 1 burpee




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