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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