Friday, February 27th 2016

Warm-Up:

Row 500m

Leg Swings x 40

Wall Squats x 10

Heel to Toes x 10

Leg Cradle x 10

Standing Quad Stretch x :30 p/leg

Side Lunges x 10

100 Jump Rope Skips

 

Movement Prep:

Jump Squats – 3 x 3

 

Strength:

Box Jumps

5 x 3 @ 20’

3 x 3 @ 24’

3 x 3 @ 30’

Then:

Box Broad Jumps

5 x 3 @ 20’ – Gradually increase the starting point distance for each jump

 

Conditioning:

As many rounds as possible in 20 minutes of:

100 Jump Rope Skips

10 Burpees

10 Kettlebell Snatches (5 Left/5 Right)

10 Atomic Sit-Ups