15 minutes of basketball
4 corner warm-up (3 rounds of jumping jacks, squats, push-ups, mountain climbers - sets of 10)
Samson stretch
Metcon WOD
3 rounds of:
15 thrusters (45 lb bar -- Luke and Dan used 95 lbs)
30 v-ups
Strength Exercise
Weighted pull-ups (max weight) -- ranged from 20 to 35 lbs.
Soccer
Diamond drill, juggling, shooting (turns and volleys), 3 v 3
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