Saturday, June 17, 2017

A. Warm-up: Coach’s choice

B. Four sets of:

Good mornings  x 10-12 reps

DB box step ups x 8-10 consecutive reps per leg

Front plank x 1:00 

Rest 1:30 after each set 

C. Every 3:00 for 18:00

Run 200 meters 

10 box jumpovers  

10 toes to bar

>>On-ramp

Every 3:00 for 18:00

Run or row 100 – 200 meters 

10 box step-ups

8 leg raises