Tuesday, March 8th 2016

Warm-Up:

Leg Swings x 40

Pogo Jumps x 30

Pose Running Practice – Water Step Drills

Run 800m

 

Movement Prep:

Band Pull-Aparts, Chest level, arms externally rotated x 10

Band Pull-Aparts, Overhead, arms externally rotated x 10

Band Upright Rows x 15

Shoulder Taps x 20

 

Strength:

Complete 25/15 Strict Pull-Ups

Then:

50 Ring Rows w/ body parallel to the floor

Then:

Kettlebell Hammer Curls – 3 Sets of 10

 

Conditioning:

Accumulate 5:00 FLR on rings.

Every time a rest is needed, athlete must complete a 400m Run

 

Supplemental:

5:00 Lacrosse Ball Trigger Point Work - Shoulder, Trapezius, and Rotator Cuff