Wednesday, July 6th 2016

Warm-Up:

2:00 Row at easy pace

Then:

5 x :15 Sprint/:45 Coast

 

Movement Prep:

Squat to Stand x 10

Side Lunge x 10

Glute Bridge w/ :02 x 10

Single-Leg Lowering – 2 x 10

 

Power:

Box Jump – 5 x 3. Rest  45-60 Seconds between sets

Broad Jump – 5 x 10m.  Rest 45-60 Seconds between sets.

 

Conditioning:

For Time.  Partition Reps as Needed.

100 Ball Slams

100 Kettlebell Snatches – 24kg/16kg

100 Sit-Ups