“Don’t tie knots in the jump ropes” Coach Neil

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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– back ext.
– hand stand kick ups
– wall angel
– double under practice

Then

FITNESS-
A.1 DB bench press x 5 x 3; rest 60 sec
A.2 Good mornings x 8 x 3; rest 60 sec
+
4 rounds
10 kb DL
10 goblet squat
3 min low step ups (continuous)

PERFORMANCE-
A.1 KB/DB Bench x 5 x 3; rest 60 sec
A.2 Good mornings x 8 x 3; rest 60 sec
+
10 rounds
3 DL @65%
3 HSPU
+
weighted plank hold 15 sec on 15 sec off x 3