SOFTBALL

Make Sure You Warm Up and Are Sweating First 

POWER: 
No Step Box Jumps
* Sets of 5 Until You Reach A Tough Height - Use at least 4 Sets, But No More Than 6 Total *

STRENGTH WORK: 
Front Squat (Watch The Video FIRST!)
4 Sets of 5 Reps
* Work The Depth, Keep Knee Out and Weight Even Over Your Whole Foot *
** Get To A Tough Weight Where You Can Maintain All The Standards Listed Above

GYMNASTICS STRENGTH: 
15 Total Underhand Pull Ups
* Complete in no less than 3, but no more than 5 at a time... Needs to be tough right away

TEAM CONDITIONING:
Long Shuttle Run
50 yards and Back, 30 Yards and Back, 10 Yards and Back
Then...
10 Burpees (Chest To Floor and Fully Reach Overhead)
* In Teams of 2 Perform As Many Rounds As Possible In 10 Minutes *
** If You Are Doing This By Yourself Perform Either 5 Rounds Straight Through OR Start A New Round Every 1:30-1:45 Until 10 Minutes Is Up



POST YOUR FINAL BOX HEIGHT, ALL WEIGHTS, PULL UP BREAK UP AND ANY ASSISTANCE YOU USED FOR PULL UPS TO COMMENTS... ALONG WITH HOW MANY ROUNDS OR TOTAL TIME FOR CONDITIONING


DON'T FORGET TO SIGN YOUR NAME