09.10.15

Fitness
A1.barefoot hop dril X 15 seconds X 3; rest as needed
A2.barefoot run in place 20 seconds @ 30 right foot strikes X 3; rest as needed
B.100 meter form run X 2; rest as needed
C1.2 T-Get-ups ea side X 3; rest 15 seconds
C2.hollow plank X 20 seconds X 3; rest 60 seconds
D.15-12-9 reps for time
russian swings (heavy)
bar dips
*200 meter run after each set of dips

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.vert jump w/wall touch X 3 X 4; rest as needed
B2.clean pulls @ 105% of clean X 2 X 4; rest as needed-drop all
C1.single leg DL @ 1121 X 3 ea X 3; rest 30 seconds
C2.archer ring push-ups X 4-6 alt X 3; rest 0 seconds
C3.supported straddle X 30 seconds X 3; rest 60 seconds
D.cuban rotations @ 2020 X 10 X 2; rest as needed