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

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MONDAY 181022

October 22, 2018

SATURDAY 181020 “Grace Day”

October 19, 2018

FRIDAY 181019

October 18, 2018