09.16.15

Fitness
A.barefoot hop against wall X 20s X 2; rest as needed
B.bunny hop into form run X 50 meters X 2; rest as needed
C.6:00 @ 85%
Row 300 meters
10 NJ burpees
20 box step-ups @ 24/20
Rest 3:00
6:00 @ 85%
Run 200 meters
5 pull-ups
12 walking lunge steps
Rest 3:00
6:00 @ 85%
5 hindu push-ups
10 wall ball shots
5 ring rows
25 jump rope reps

Performance

A.wall line drill X 15-20 seconds X 2; rest as needed

B1.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed

B2.sideways tuck jump X 6 alt X 3; rest as needed

C1.shrimp squat X 6 ea X 3; rest 30 seconds

C2.L-to-TTB X 5-6 X 3; rest 0

C3.seated leg internal rotation X 10 alt X 3; rest 60 seconds

C.run 2:00 @ 85% X 4; rest 60 seconds