REMEMBER TO REGISTER YOUR KICKBALL TEAMS TODAY! USE THE LINK!
https://www.eventbrite.com/e/black-flag-athletics-2nd-annual-kickball-tournament-tickets-26731503647

Warm-Up:
– 2:00 Run, Ride or Row

Dynamic Flex:
– Lateral Lunge
– Inchworm with Push Ups
– Knee Hug to Toe Touch

PreHab/Activation: 2 Rounds
– 10 Push Up w/ Shoulder Taps
– 10 PVC Cuban Press
– 10E MB Rotational Toss

Strength/ Skill
3 Rounds
1a. 5E Front Rack Reverse Lunge to Step Up
1b. Max Reps Handstand Push-Ups
Rest 90 sec B/T Rounds

MetCon
For Time:
20, 15, 10, 5
– Box Jumps (step down) 24″/20″
– Pull Ups

Accessory:
DB/KB RDL: 3 x 8 AHAP

Recovery:
– Roll Lat/ Quad
– Banded Ham/Hip
– Child’s/Puppy Pose