No tags yet.
WARM-UP
1) 200m Jog + Forward/Lateral Leg Swings, 10 reps + 200m Jog
2) Jumping/Landing Warm-Up (bunny hops, vertical jump, broad jump, reactive jumps, kneeling jump to squat, box jump, depth drops)
3) Plantar Surface & Calf Smash
4) Calf Stretch
SKILL: Max Height Box Jump
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Banded Single-Leg Hamstring Stretch
3) Low Back/Pelvic Reset
4) Low Back Press-Up’s
WOD: Perform 6 rounds of the following 2-minute AMRAP (ME calories); 60s REST between rounds:
5 Deadlifts (285/205)
5 Box Jumps (30/24”)
ME calorie, Ski with time remaining
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Bar Hang L Sit/Knee Tuck Hold, 20s On/10s Off – 8X’s
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)