DM
001
LOWER
EXTREMITY
FOCUS
Warm
up:
Rhythmic
Jog
8/jax
8
(4
sets)
Shuffle
touch
8/two
step
Heisman
8
(4
sets)
8
squat
arm
circles/
side
to
side
reach
over
(4
sets)
3
minutes
jump
rope
PT
TEST
(done
for
time)
200
meter
run
25
sit
ups
25
push
ups
25
burpees
200
meter
run
Circle
Jerk
(2
rounds/6
minutes)
90
seconds
to
recover
Tools:
20lb
sand
bags,
30lb
water
jugs
(1/team)
BCx’rs
in
pairs,
in
a
circle
with
sand
bags
to
inside.
Jugs
to
the
outside.
Locate
a
cone
50
meters
away.
Partner
A
will
rep
as
many
squat
thrusts
as
possible
while
Partner
B
carries
jugs
around
the
50m
cone.
Partners
will
continue
to
switch
continuing
to
count
reps
of
sand
bag
squat
thrusts.
2‐
6
minute
rounds
with
90
seconds
to
recover
in
between.
Continue
counting
reps
(do
not
start
over).
Squat
thrust
20
lbs
sand
bag
100
meter
sprint
30
lb
jug
BJRS
(3
rounds)
Tools:
jump
rope,
floor
mats
Entire
team
executes
the
mission
together
for
time
10
burpees
50
jump
rope
25
sit
ups
Squat/unilateral
Dead
lift
(3
rounds)
Tools:
30
lb
barbell,
pair
of
10lb
dumbbells
Entire
teams
executes
this
mission
together.
Coach
will
count
or
use
music
to
keep
all
BCx’rs
together.
25
barbell
squats
15
straight
unilateral
1
leg
dead
lifts
(left)
15
straight
unilateral
1
leg
dead
lifts
(right)
SLS
(squat/lung/sprint)
(3
rounds)
Tools:
30lb
sand
bag,
2‐10lb
plates,
2
cones
Team
will
execute
this
mission
together.
All
BCx’rs
will
have
a
sand
bag
and
two
plate
weights.
Lunges
will
be
done
with
arms
extended
and
locked
overhead
with
(active
shoulders).
Make
sure
to
mark
off
25
m
&
50m
with
the
cones.
Sand
bag
front
squat
50m
overhead
walking
lunges
(10lb
plates)
100m
sprint