Friday, April 22nd 2016

Warm-Up:

Row 1000m @ Easy Pace

 

Movement Prep:

Wall Squats – 3 x 5

Alternating Lateral Lunges x 10

Overhead Tricep Stretch + Side Bend – 3 x :10 p/side

Cross Body Shoulder Stretch x 3 x :10 p/side

Walking Toe Grab + Neck Rotation x 10m

Pogo Hops – 3 x :20

Broad Jump x 20m in as few jumps as possible.

 

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:

Complete as many rounds as possible in possible in 12 minutes:

3 x Hang Power Cleans

6 x Front Squats

300m Row