Gate Water Fountain N SOFTBALL FIELD 3 Warm-up Sprint Lane Mini-Hurdles Urchins Wheelbarrow wallking Burpees Lunges Push-ups Diamond Push-Ups Not-So Heavy Object Carry Medicine Ball Toss Bench Jumps Plank

ROE Warm up in designated area Split into teams of two Start with sprints, go to min-hurdles and work clockwise Two choices: –Do for time (Five repetitions) –Do for repetitions (In 20 minutes) Designed to be high-intensity, breaks are okay but should be minimal

Exercises

HURDLES KEY THOUGHTS : Start at the first hurdle and with both feet jump over the hurdle and land between the 1 st and second hurdle on your toes. Immediately jump over hurdle #2, again with both feet. Continue this movement until you reach the end then run back and start over.

Urchins – Touch the Dots Wheelbarrow walking – Wheelbarrow Race, 10 feet Burpees X 5: –Stand –Touch toes –Go to leaning rest –Push-up –Recover to toe-touch –Jump on recover Lunges Push-Ups/Diamond Push-Ups Objecy Carry Bench Jump X 20 –Jump on the bench –Jump to the next highest bench –Repeat in reverse –Each jump counts as one rep

Medicine Ball exercises –At least five feet apart

Plank – Hold Position

SIGNS FOR PT

BENCH JUMPS x 20

MEDICINE BALL TOSS

OBJECT CARRY

WHEELBARROW WALKING

BURPEES x 5

LUNGES x 10 BOTH LEGS

PUSH-UPS x 10

DIAMOND PUSH-UPS x 5