WARM UP
4 x’s Ea Ladder Drill
a) high knees
a) wide-outs
a) lateral in-in-out-out (2/2)
-then- 1 round med ball parter 1/2 kneeling lateral toss (10/10 ea side) + 10 push ups
b) forward moving in-in-out-out
b) ickey shuffle
b) lateral high knees (2/2)
-then- 1 round med ball seated lateral toss (10/10 ea side) + 10 push ups
c) 2 feet skier hops
c) tuck jumps
c) ali’s (2/2)
-then- 1 round med ball standing lateral toss (10/10 ea side) + 10 push ups
MOBILITY
SMR Lats, T-spine
PART I.
3 minutes on/2 minutes rest x 4 rounds of:
- 20 Back Squats
- 15 HR Pushups
- 10 american KBS
- KGSU until time completes
PART II.
:60 go’s until time complete
- 6% incline TM sprint
- jackknives
- banded shoulder press
- row sprint
- floor wipers
- banded upright rows
- air bike sprint
- accordian crunches
- banded chest press