Warm-up:
Individual…
Row or Bike
Skip Rope 2 minutes
15 Waiter Bows
Group…
200m Jog
10 Dislocates
10 Good Mornings
Pigeon Stretch
Zombie Walks Down
High Knees Back
10 Scorpions
10 Yoga Push ups
Ostrich Walks Down
Butt Kicker back
10 Jumping Squats
Review movements then build to working loads….
Fitness:
Three rounds for time of:
30 Kettlebell Swings
20 Jumping Lunges
Rest until relatively recovered, and then…
Performance:
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders
Rest until relatively recovered, and then…
Strength and Skill:
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4 sec descend
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 2 sec descend
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Mobility:
LAX to Plantar
Roll Posterior
Banded Hamstrings
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