Thursday, April 6th 2017

Warm-Up:

Walking Lunge x 20m

OH DB Walking Lunge x 20m

Glute Stretch on Box – 45 sec p/leg

 

Movement Prep:

Single Leg Squat on Box – 2 x 5 p/leg

Bat Wing Rows – 2 x 5 w/ 1 Sec hold

 

Strength:

Ring Row Ladder

3 x (1-5) – 5 sec straight arm hold at the bottom of each rung

Then:

2 x KB Press/Jerk Ladder – 8kg, 12kg, 16kg, 20kg, 24kg, 32kg

10 x @ Each Weight (5 p/arm)

 

Conditioning:

Team Step-Up Ladder

10-9-8-7-6-5-4-3-2-1

Player 1: Step-Ups w/ KBs in Racked Position

Player 2: Hold KBs Overhead until Player 1 is finished

Repeat to complete one “Rung”

Then:

2 Blocks:

4 x (:30/:30) Frog Hop

Rest 2 minutes

2nd Block, Rest done on “tipey toes”