Bring Sally Up Bring Sally Down (squats and push ups): Play the song Flower by Moby. Instruct athletes to listen to song and when the song says “bring sally up” they need to go to top of movement. When song says “bring sally down” they go to bottom of movement. Song is approx 3 min. Switch between squats and pushups at trainer discretion.
Hanging Rows Holding Hollow: Place adjustable bars low so that athletes can hang with their body horizontal or diagonal from the bar with feet on the ground in front of bar. Instruct them to hold their body in hollow position and pull their chest to the bar.
5 Front Squats
5 Push Press
5 Star Jumps