• AP Coach

3.7.20 Saturday


Mobility:

SB Feet/Calves x2m

Ankle Walks x50y ea

3 min AMRAP

In/ out through ladder

Run to 20 yd line

Shuffle to cone going left

10 yd high knees

10 yd Sprint

1 Min Rest

3 Min AMRAP

in/in/out/ out through ladder

Run to 20 yd line

Shuffle to Cone going right

10 yd Butt kick

10 yd Sprint

Strength: Broad Jump Tech

All on Coach call

set up on 5 yd lines

5 x 1 Stationary jump with stick

5x1 Broad Jump w. stick ( walk back)

5x3 Broad Jump w. stick ( walk back)

Strength: Back Squat

4x2 RPE 8-9 (Slightly Heavier than prev 2 weeks)

WOD: “Quality Time”

15m AMRAP For Quality

10 DB Bent Over Row

10 2-DB Box Step Up Step Up (5e)

100y Sled Drag

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