Saturday Group Strength and Conditioning


-1 min jog in place

-10 cat cow

-wrist series

-10 x 6s descent squat with arms overhead

-10 x 5s descent pushup

-20 jumping jacks

Tabata jumprope: 20s of each movement followed by 10s of rest

-single skip

-side to side  bunny hop

-forward and back with feet together

-scissor step forward back

-in & out jumping jack style

-high knees

-butt kickers

-cross overs

-double unders





-50 double-unders

-50 twisting bear

-50 double-unders

-50 lunges (weight optional, backpack, )

-50 double-unders

-50 down-ups (straight-armed plank burpee without jump or pushup phase)

-50 double-unders

-50 lunges

-50 double-unders

-50 push-ups

-50 double-unders




-10 deficit calf raises. Take your time. Stretch here

-30s Static Standing Shoulder Extension *

-30s reps Static Seated Shoulder Flexion **


* Standing shoulder extension

-Strive to elevate the bar until it is level with the shoulders.

– Remain upright with a flat back as the bar is raised.



** Static Seated Shoulder Flexion

tilt forward and “”pull”” the hands behind the head.  ”


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