Warm Up
Jumprope 3 minutes
Dynamic Drills
Strength/Skill
3 Sets for Quality
- A1: Nose to Wall Handstand Hold x 45-60 seconds OR 2-3 Wall Walks
- A2: Toes to Bar x 4-6 reps @ 3011 Or 30A1
- A3: KB Windmill x 4-6 reps per side @ 3011
Then 3 Sets for Quality
- B1: Strict Chin Ups x Max reps OR – 2-3 @ 40A1
- B2: Hollow Rocks/Hold x 20-30 seconds
- B3: Superman Hold x 20-30 seconds
Conditioning
4 x 400m Run
Rest 1:1
– Pace these splits faster than your best mile time
-Try for the same finish time for all runs
