Plyometric Training (10 min)
100 Double Under
Pogo 2-3×8-10
Rocket Jumps 2×6
Split Jumps 2×6
Prancing 2x6ea
Galloping 2x10ea
Fast Skipping 2x10ea
Ankle Flip 2×12
Single-Leg Bound 2x6ea
Lateral Bound w/ Hold (On coach) 2x6ea/12ea
OG Plate Warm Up (10mins.)
2-3×10/5ea w/ 1min rest
OH Rotation + Rotation + Wood-chop + Lateral Wood-chop + HPS + Lunge w/ Twist + OH Re. Lunge + Lateral Lunge + Ninja Get Up
Strength: Deadlift (20 min): 5@60%, 5@70%, 6×3@80%
For Time of:
Run 800m
1 Round
5 ea 26-lb Bulgarian Split Squat
10 Full GHD
15 GHD Sit-ups
Run 400m
2 Round
5 ea Leg 26-lb Bulgarian Split Squat
10 Full GHD
15 GHD Sit-ups
Run 200m
3 Round
5 ea Leg 26-lb Bulgarian Split Squat
10 Full GHD
15 GHD Sit-ups
Run 100m
4 Round
5 ea Leg 26-lb Bulgarian Split Squat
10 Full GHD
15 GHD Sit-ups
