Warm up: 400 m run, high knees, butt kicks, 10 lunges, 10 alt toe touches, 10 inchworms w/ push up, 10 ea fire hydrants, 10 ea heel kick backs
Mobilize glutes/hams/quads
Skill Focus: "All Out" effort
1, 400 m “sprint” max effort/max effort 500 m row evening classes--inclement weather
Rest 5 min
Partner up and @1:1
Level3
5 box jumps 30”/24” (may jump off into hip extension or step down)
10 mb crossover push ups
60 yd shuttle sprint
Level2
5 box jumps 24”/20”
10 crossover push ups – use 1, 45# bumper
60 yd shuttle sprint
Level 1
5 box jumps
10 mb wall throws (chest level)
60 yd shuttle sprint
AMRAP in 15 min
Post 400 run/500 row time and # rds per duo for score
Mobilize glutes/hams/quads
Skill Focus: "All Out" effort
1, 400 m “sprint” max effort/max effort 500 m row evening classes--inclement weather
Rest 5 min
Partner up and @1:1
Level3
5 box jumps 30”/24” (may jump off into hip extension or step down)
10 mb crossover push ups
60 yd shuttle sprint
Level2
5 box jumps 24”/20”
10 crossover push ups – use 1, 45# bumper
60 yd shuttle sprint
Level 1
5 box jumps
10 mb wall throws (chest level)
60 yd shuttle sprint
AMRAP in 15 min
Post 400 run/500 row time and # rds per duo for score
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