Dynamic movement prep
Group warm up
Plank pose
Accumulate 5 minutes
Ladder drills and come drills
Focus on skill and not so much speed. Learn the skill before adding speed.
Examples of cone drills
(Short choppy steps
On the balls of your feet.
Intervals
For time
300 meter row
30 thrusters 85/55
Rest 3 minutes
For time
300 meter row
50 kb swings 1.5/1.0
Rest 3 minutes
For time
300 meter row
30 toe 2 bar
Rest 3 minutes
For time
300 meter row
30 hspu
Mad mobi
Trigger point pecs
Roll calves
Roll it band
Hamstring up n over
Lat stretch