Position Players/MBB/WBB:
Dots
Pushups,Chins,Glute-Hams,OHS,1LRDL 1×10
Bench Press 4×6 (PP do Bent Rows 4×6)
Crossfit: “Tabata”
20 seconds of work , 10 seconds of rest for 4 min (8 sets for each exercise)
Rest 1 min between each exercise
Chins, Pushups, Situps, Squats
Foam Roll, Stretch, Eat
Softball/Men’s Tennis:
1×10 In Place Warm Up
Bodyweight Warm Up
Dynamic Warm Up
Zig Zag Drill Level 3, 300 yard shuttle (50 yards) x4, under 60 seconds, 3 minutes of rest between reps
DB Swing 4×8
Goblet Squat 3×16
Strict Chins(pronated) 3×9
1A DB Bench 3x8ea
1A DB Row 3x8ea
Shoulder Circuit (Y,T,W,L) 3×14
Deadbugs 3×20
Stretch
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