Friday
2.1.19
Warm-up
Med-Ball warm-up drills and throws, focus on explosiveness.
Power
4x3 Seated box jumps
Increase height on each set. Build towards a high but non-dangerous box.
4x1 Box jump
Build to a max height if comfortable, otherwise perform 4 challenging single reps.
Conditioning
4 Rounds:
6 Push Press
12 Kettlebell Swing
18 Box Jumps
24 Mountain Climbers
Rest 1:00 between rounds
(18 Minute Cap)
Weight selection made by athlete, no levels. Pick a challenging but obtainable weight for 6 reps each round on push press or 12 on swings.