Wednesday, August 10th 2016

Warm-Up:

2:00 Row @ easy pace

Then:

5 x :10 Sprint/:50 Recovery

 

Movement Prep:

Elbow to Instep w/ Reach x 10m

Reverse Lunge w/ Reach x 10m

High Knees x 20m

Power Skips x 20m

 

Strength:

Explosive Russian Step-Up

5 Sets of 3 p/leg.  Add weight via dumbbells or weighted vest if applicable.

 Jump Squat-

8 Sets of 4 @ #75/43

 

Conditioning:

2 Blocks of 6 x :30/:30 Row

Rest 4:00 between blocks