Thursday, September 3rd 2020

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

SKILL
Work on a skill for 10 minutes! What’s a “skill”? There are tons of things that qualify as a skill:

• Sport-related skills or drills (lacrosse, soccer, football, gymnastics, baseball, etc.)
• Throwing, catching, hitting, climbing, jumping, rolling, handstands, flips, jumping rope

There are tons of options, pick something to work on and practice it for 10 minutes!

CONDITIONING
4 Rounds:
30 backpack rows
30 backpack floor press
30 backpack overhead press
30 backpack deadlifts
30 backpack squats

Add weight to your backpack (shoes, canned food, weights, etc) up to 20lbs. If you have actual weights, you can use 10-30lb weights (dumbbell, kettlebell, etc). Your weight should be light enough that the 30 reps takes no more than 3 sets with quick breaks (3×10).

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Row
https://www.youtube.com/watch?v=TbcCeguuv_4

Backpack Floor Press
https://www.youtube.com/watch?v=D7_0bj3jFeA

Backpack Overhead Press
https://www.youtube.com/watch?v=BjznPLR-mlY

Backpack Deadlift
https://www.youtube.com/watch?v=UQyDaPdY4Mg

Backpack Squats
https://www.youtube.com/watch?v=4zLylOqFZE4