SPEED 2.0 Beatdown

Equipment: Speed hurdles, agility ladder, and medicine ball.

Warm-up

1.Mosey around the lot, picking up the pace halfway through.

2.SSH with increasing speed every 10 reps (x30).

3.Carioca down and back, switching lead foot.

4.World’s Greatest Stretch

5.Abe vigoda

6.Jumping cobra Squats (x10, ic 4ct).

7.Reverse lunge to knee drive (alternating sides, x10 per leg, oyo).

The Thang

Round 1

1.All except 1 PAX: Medicine Ball American Hammers (pass every 20 reps)

2.1 PAX: Double-leg broad jumps over hurdles; 1-2-3 step pattern on ladder.

3.Rotate through and end with a long sprint around lot.

Round 2

1.All except 1 PAX: Bobby Hurley Medicine Ball Slam/Presses (pass every 10 reps ).

2.1 PAX: Side hop over hurdles, then lateral quick feet in/out on the ladder.

3.Rotate through and finish with a bear crawl to midpoint of lot and mosey rest of lot.

Round 3

1.All except 1 PAX: circle up, Plank shoulder taps (with medicine ball roll across to partner).

2.1 PAX: Single-leg lateral hop over hurdles (switch legs halfway); shuffle squat ladder (fast feet in, step back into lunge).

3.Rotate through and finish with a Bernie sanders sprint to the far side grass and mosey back.

7MoM

1.Flutter kicks with medicine ball hold (pass the ball every 5 reps, ic 4ct).

2.Freddy mercuries (slow, controlled, 10 ic 4ct).

3.World War Two(maybe 3) with medicine ball overhead, pass every 5 reps, sc).

4.plank with med ball reach-through (switch direction once reach starting pax, do 5 times).

5.Boat pose medicine ball hot potato (circle in tight with tips of feet together, hold pose, pass until out of time).

COT

Foxhole and manliness. Cultural dichotomy between manliness and godliness. Nehemiah in bible good example of physical strength and resilience that is uncompromised by spiritual dependence on God.