90 minutes full court basketball
Do you use the 8 foot goals like I do?
No we don't have any short goals on base.
Front squats, because what else would you do after a week like this
Build to 215
120,140,160,180,200,215
8 rounds of:
5 Reverse Burpees (at the start of each minute)
High Knees (remaining time)
Total: number of the beast
What's a reverse burpee?
Instead of the standard drop in to a push up etc, you sit down on your butt, lay down and roll your hips up so your heels are behind your head then quickly roll forward so your standing and then do the jump and clap. It's very similar to a martial arts kip up from the ground.