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THURSDAY 171130

Warm-up:

Individual…

Bike 2 Minutes

Crossover Symmetry

Calf Stretch on rig post

Group….

200m Jog

High Knees down

Butt Kickers back

Karaoke Down and Back

Broad Jumps Down

Samson Lunges Back

Discuss jumping technique

 

Strength and Skill:

Take 12 minutes to establish a max box jump for height.

 

Fitness:

“Annie Got Wrecked”
200 Single Unders, 50 AbMat Sit-ups, 200m Run
160 Single Unders, 40 AbMat Sit-ups, 200m Run
120 Single Unders, 30 AbMat Sit-ups, 200m Run
80 Single Unders, 20 AbMat Sit-ups, 200m Run
40 Single Unders, 10 AbMat Sit-ups, 200m Run

 

Performance:

“Annie Got Wrecked”
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run

20 minute time cap.

 

Mobility:

LAX to Plantar Fascia

Mash Quads

Roll Posterior

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