WARM UP
(13-15 min)
Ladder Drills x 4 Ea Exercise
- high knees
- lateral high knees (2/2)
- high knee skip
- in-in-out-out
- icky shuffle
- lateral in-in-out-out (2/2)
- skiers
- 2 feet hops
- tuck jumps – skip 1 run
-then-
2 Rounds Tabata
- banded chest press
- banded high rows
- banded upright rows
- banded squat-curl
MOBILITY
(4-5 min)
:60/60 rig chest stretch
:60/60 couch stretch
PART I.
(24 min)
*2 Circuits – 30:15 x 3 Rounds Each Circuit
Circuit #1
- bosu push ups
- echo bike
- BW step-ups
- med ball jack knives
- empty bar strict press
Circuit #2
- lateral box hop overs
- box dips
- speed skaters
- sit-up-plate OH press
- empty bar bent over rows
PART II.
50’s
*Partners split reps between each person. If not enough for partners then coach must fill in (Sorry Max!!!).
50 – Tire Flips (back and forth each rep)
50 – Sledge Hammer hits on large tire (P1 hits while P2 rows 100M then switch, keep this up until reps are complete)
COOLDOWN
SMR/Stretch anything tight/sore