Dynamic movement prep
Group warm up
Skill
rope climbs
Agility ladder drills
5-7 minutes
Then
800 meter run time trial
400 meter run time trial
200 meter run time trial
Rest
Max reps in 6 minutes of
Curtis P’s 105/70
(Clean Lunge, Lunge push press)
MAD MOBI
Press ups
Loaded bicep stretch
Calves
Hamstring up n over
Knee on the wall