08.12.15

Fitness
A1.vertical jump to wall touch X 4 X 3; rest 0
A2.crab crawl X 1 length X 3; rest as needed
B1.clean grip DL @ X120 X 6-8 X 3; rest 30 seconds
B2.ring push-ups @ 20X0 X 6-10 X 3; rest 0
B3.supported straddle X 20 seconds X 3; rest 60 s
C.100 meter waiter’s carry X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.broad jump X 2 X 3; rest as needed
B1.hanging leg rotations X 6 alt X 3; rest 30 seconds
B2.1 and ½ back squats X 6-8 X 3; rest 0
B3.supported straddle X 30 seconds X 3; rest 60 seconds
C.run 400 meters @ 85% X 3; rest 90 seconds
D.20 calf raises @ 1111 and 20 reverse calf raises @ 1111