Wednesday, October 14th 2015

Wednesday, October 14th 2015

 

General Warm-Up:

Agility Ladder 8-10 min

 

Specific Warm-Up:

Goblet Squat w/ :05 eccentric and :03 hold at the bottom - 3 x 5

Burpee Broad Jump 2 x 20m

Jump Squat 3 x 3

 

Strength/Power:

Jump Squat @ 30-35% Body weight +

25m Sprint

5 sets, Rest 2:00 between sets

 

 

Conditioning:

5 rounds for Time:

KB Shuffle Hop 20m

10 Slam Balls – 20/15

:30 FLR

 

Supplemental/Cool Down:

Row 2000m @ easy pace