I aimed at putting the boys through their paces with this one and as far as I know everyone had a bit of fun as well.

Warm up:

  • gridiron throws with shuttle
  • shoulder blocks 

Conditioning phase 1:

2 rounds, 1 minute 1st round then 45 seconds in the 2nd, with 30 second rest every 2 stations

  • pull ups
  • crossovas 
  • torsonator 
  • farmers walk 
  • step grapevine
  • skipping 

Conditioning phase 2:

1 guy after the other for 5 rounds each

  • pushing a car 10 metres 
  • pulling a car 10 metres  

Cool down:

  • jog -> walk
  • stretches

 

Top effort boys