Mi. 17. Sep.
a) mobility 3min
1:00 each
instep rotation
calf stretch
scorpions
b) warm up 4min
40sec on/ 20sec off
1. bike
2. air squats
3. single under
4. ski
c) front squats 14min
set 1: 6 reps at 70%
set 2: 4 reps at 75%
set 3: 2 reps at 80%
d) conditioning 12min
2 rounds for total reps:
3:00 of bike/ski cal
2:00 of wallballs 20/14lbs
1:00 of double unders
e) core 5min
3 rounds
15 v-ups
30sec. side plank (each side)
Skill Class 18:00
wallballs & double under