Warm-up:
Individual…
400m Jog
15 Banded Good Mornings
Group….
Coaches Choice
Strength and Skill:
Four sets of:
Deadlift x 4-6 reps @ 3 sec descend
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes
Take 18 minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
20 Single Kettlebell Deadlifts
100-Meter Run
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
Mobility:
Banded Hamstrings
LAX to Feet/Shoulders
Roll Posterior
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