08.21.15

Fitness
A.15-12-9 reps for time
-DL @ 50%
-P.lette push-ups
-jumping lunges (alt)
-run 400 meters after ea completed set of jumping lunges (tester ends with 3rd 400 meter run)
B.floor german hang X 30 seconds
C.cuban rotations @ 3020 X 8

Performance
A1.wall line drill X 15-20 seconds X 3; rest 15s-30s
A2.3-5 progressive kick ups X 3; rest as needed
B1.6 power skips X 3; rest 30 seconds
B2.tuck lever pulls w/1 sec pause X 5-6 X 3; rest 0
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds
C.run 600 meters @ 85% X 3; rest 2:30
D.10 single leg calf raises ea side
E.30 reverse calf raises