WARM-UP: 10mins.)
Plyometric Training
100 Double Under
Pogo 3×10
Rocket Jumps 3×8
Split Jumps 3×8
Prancing 3x4ea
Galloping 3x12ea
Fast Skipping 3x12ea
Ankle Flip 3×10
Single-Leg Bound 3x8ea
Lateral Bound w/ Hold (On coach) 3x6ea/12ea
STRENGTH: Bench Press: 12, 10, 8, 6, 4, increasing wt each set
WORKOUT:
1/3 Clovis:
Run: 3.3 mile
50 Burpee Pull-Ups
—Rest 5 min—
GHD Annie:
25-20-15-10-10 GHD Sit-Ups
50-40-30-20-10 Double Unders
Scaled Annie:
50-40-30-20-10: Sit-Ups
150-120-90-60-30: Single Unders
