Warm-up:
Individual…
Assault Bike 2 Minutes
Crossover Symmetry
15 Hollow Rocks
Group…
Inch Worms Down
High Knees Back
Broad Jumps + 2 Squats Down
Butt Kickers Back
10 Dive Bomber Push ups
On the Ninth day of Christmas our coaches gave to us….Rope Climbs…..get ready to climb!
14 minutes of skill work on Rope Climbs.
Fitness:
Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of V-Ups or Hollow Rocks
45 seconds of Rest
Score is total reps
Performance:
Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of Rope Climbs
45 seconds of Rest
Score is total reps
Mobility:
Mash Lats on roller
Roll Posterior
Couch Stretch