Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Pigeon Stretch
Group…
Run 200m
Samson Lunges Down
Skipping High Knees Back
10 Squats
Broad Jumps Down
Butt Kickers Back
Review Power Clean and Box Jumps
Strength and Skill:
Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)
Fitness:
For time:
750 Meter Row
25 Burpees
Performance:
For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)
Time Cap of 8 minutes.
Mobility:
Banded Lat Stretch
Roll Posterior
Mash Quads
Leave a Reply