08.28.15

Fitness
A1.single leg broad jump X 1 ea X 3; rest as needed
A2.bear crawl X 1 lap X 3; rest as needed
B1.front squat @ 32X1 X 5-6 X 3; rest 30 seconds
B2.OA DB/Kb row @ X020 X 8-10 ea X 3; rest 0
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance

A1.hollow plank X 10 seconds X 3; rest 0

A2.wall line drill X 15-20 seconds X 3; rest as needed

B. 5 kick ups to HS

C1.F. shoulder roll to side breakfall X 1 ea X 5; rest as needed

C2.20 meter lateral shuffle X 4 (alt) X 5; rest as needed

D1.OA push-up X 3-5 ea X 3; rest 20 seconds

D2.EROM DL @ X120 X 5-6 X 3; rest 0 seconds

D3.supported straddle X 30 seconds X 3; rest 60 seconds

*feet on 35# plate for EROM DL