Warm up / Preparation:
- Run 1 min – skip 1 min – run 1 min
- Squat walk x 5m + squat hop x 5
- grapevine in 2 directions 10m
- openers / closers x 10
- leg swings in 2 planes
- shoulder ROM and partner stretch
- any rollers/bands/stretches you need… rumble rollers available; just ask!
Strength Component: back squat
- Warm up set of 10-12 reps: focus on form, depth, foot position, knee angle
- 3 sets: 10 – 8 – 5 with increasing resistance
- After each set: stride to the west doors and back + 3 box drops (no vertical jump… first 3 boxes only)
Short Workout:
Complete 10 reps of each of the following:
- triceps dips
- weighted lunge steps
- decline push ups: try pike if you want a challenge
- Steve Nash leg extensions
- pull ups
- hollow rocks
ROMWOD!!
Absent!!
