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WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

ACCESSORY
Accumulate 5:00 of wall sits
*Every time you break, do 10 air squats

Start a timer when you are holding a wall sit. If you stand up or take a break, pause the timer and do 10 air squats. Timer resumes when you go back into a wall sit. Repeat until you reach 5 minutes. Try to do as few air squats as possible!

CONDITIONING
Every minute for 16 minutes:

Evens = 3 wall walks
Odds = 60 single-unders (jump rope)

Start a timer for 16:00, first you do 3 wall walks. Rest for the remainder of the minute. On the start of the next minute, do 60 single-unders or 30 jumping jacks.
WALL WALK SCALE: feet up on wall, hold for 3 seconds = 1 rep
JUMP ROPE SCALE: 30 jumping jacks for odd minutes

STRENGTH
3 sets of weighted push-ups (use a backpack with textbooks or weights inside)

Sets should be no more than 12 reps. Go up in weight as needed. Use approx 5-20lbs in weight.)
PUSH UPS SCALE: Incline push-ups (no weight)

COOLDOWN
Stretch for 10 minutes

Additional Links:
Wall Walks Demo:
https://www.youtube.com/watch?v=Aprh33Qfmys

Incline Push-Up Demo:
https://www.youtube.com/watch?v=LbcjgPFIUjY