08.06.15

Fitness
A1.hop drill X 15 seconds X 3; rest 15 s
A2.wall hop drill X 15 seconds X 3; rest 15 seconds
B.AMRAP in 20:00
Run 200 meters
16 box step-ups @ 24/20
12 no jump burpees
8 pull-ups
C.DB external rotations @ 10 ea

Performance

A1.floor line drill X 20 seconds X 3; rest 0

A2.2-3 front rolls to vertical jump X 3; rest 30 seconds

B1.bar dips @ 30X0 X 10 X 3; rest 30 seconds

B2.single leg DL @ 1121 X 5 ea side X 3; rest 0 seconds

B3.5 rib pulls ea side X 3; rest 75 seconds

C.run 1k X 2; rest run time

D.40 calf raises