4 Quarters

Warm-O-Rama:

Warm-up:

• Side Straddle Hop
• Seal Claps
• High knees
• Skips
• Butt Kickers

Cool Down:

• Weed pickers
• Hamstrings
• Hip Flexors

The Thang:

Q1 (8 minutes):

• Partners of 2
• Partner 1: Pro Agility Drill –  start in the middle of 10 yards. 5 to the right, touch line, go to the left finish though start point
• Partner 2: Side tire throws to a pint

Q2 (8 minutes):

• Partners of 2
• Partner 1: tire throws
• Partner 2: Merkins, Stone mountains, LBC, Freddie Mercury (arms and ab exercises)

Q3 (8 minutes):

• Partners of 2
• Partner 1: Backwards run
• Partner 2: Tire squats, lunges (2x through)

Q4 (10 minutes):

• 300 yard shuttle run (finish in under a minute. 50 yard intervals)
• 60 second rest period