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?The five S?s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.?

~Ken Doherty

Warm-up (5 minute stretch)


  • 200 Touches w/Jump Rope
  • 20 Counterbalance Squats
  • 20 Scorpians
  • 20 Low Twists
  • 20 Back Arches
  • 20 Push Ups


Work Out

Perform Each Exercise in Order(Circuit Training) ? Rest Points are included
Use Backpack filled with books or Sandbags for exercises needing weight if no weight is available

Weighted/Partner Squats? 30 Reps
Towel Pull Ups? 30 Reps
Leg Curls- 30 Reps
Weighted/Partner Push Ups? 30 Reps
Leg Raises? 15 Reps


Dead Lifts ? 15 Reps
Rest? 1 Minute
Weighted/Partner Squats? 30 Reps
Towel Pull Ups? 30 Reps
Leg Curls- 30 Reps
Weighted/Partner Push Ups? 30 Reps
Leg Raises? 15 Reps
Dead Lifts ? 15 Reps