Thursday, December 10th 2015

Thursday, December 10th 2015

 

Warm-Up:

High Knee Pulls x 10m

Quad Pulls w/ Reach x 10m

High Knees x 10m

Butt Kickers x 10m

Side Shuffle x 20m

Carioca x 20m

2 Leg Pogo Hops x 20m

1 Leg Pogo Hops x 20 m

 

Movement Prep:

Glute Bridge x 10

Squat Jump Wall Touches – 3 x 3 – Slow eccentric, pause at the bottom, drive out of the bottom as high as possible.

 

Strength:

Broad Jump Test-

3 attempts for Max Distance. Make record of results

 

Then:

Seated Box Jump

5 x 2 @ 20'

3 x 2 @ 24'

3 x 2 @ 30'

 

Conditioning:

100 FSPP @ #45/33 Bar

100 Wall Balls

100 Ball Slams