SATURDAY

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Broad Jump
– Strict shoulder press
– Scap Push up
– Double under Practice

Then

FITNESS:
A. Good Morning x 8 x 3 sets
+
12 min
12 kb swings
6 burpees

-rest 5 minutes-

3 min jump rope
3 min plank hold 15 sec on 15 sec off
2 min jump rope
2 min plank hold 10 sec on 10 sec off
1 min jump rope
1 min plank hold 5 sec on 5 sec off

PERFORMANCE:
A. Good Morning x 8 x 3 sets, rest 60 sec
+
5 rounds for time
10 Power cleans 135/95
10 S2O 135/95

-rest 5 minutes-

3 min max double unders
3 minute plank hold
2 min max double unders
2 minute plank hold
1 min max double unders
1 minute plank hold




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