Tuesday, February 2nd 2016

Warm-Up:

Row 1000m

 

Movement Prep:

Pass-Throughs x 10-15

Samson Lunge w/ Overhead Stretch x :30 p/side

Leg Cradle x 10

Inverted Hamstring x 10

Elbow to Instep + Reach x 3 p/side

Dead Bugs x 20

 

Strength:

Complete 3 Sets of:

Dumbbell Strict Press (Standing) – 6-8 Reps

Rest :30

Russian Step-Up – 6 Reps p/leg

Rest :30

Kettlebell Stiff-Legged Deadlift – 10 Reps

Rest :30

V-Sit Kick Outs – 20 Reps

Rest :30

 

Conditioning:

Team Relay w/ 2 Players

10-1 Man-makers #30/20

*Player 1 begins with 10 Man-makers while Player 2 waits 10 meters away.  Upon completion of the 10th rep, Player 1 leaves dumbbells and runs 10 meters to tag Player 2.  Player 2 then runs 10 meters and begins 10 Man-maker reps.  Player 2 then runs and tags Player 1 who begins 9 reps.  Continue in this fashion until each player has completed the entire ladder from 10 to 1.

 

Supplemental:

800m Run @ Recovery Pace