Dynamic Warm-Up – Mobility Prepare for..
Test-1 minute Handstand hold ( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression)
2 Rounds of: All with 45/33BB
5x Bent rows, smooth flex/squeeze at top of row
5x R leg crossed over L up downs to feet
5x L leg crossed over R up downs to feet
5x Single legged RDL Deadlifts
5 Rounds of: ( Partner up in 2’s of like height athlete no more than 3 in big classes or use AAB .5 mile sprints)
500m Row for time
5 Minute rest
* Goal is to stay 3-5 seconds within all 5 rds, 500m time.
* Male 1:49 or faster
* Female 1:55 or faster(Stimulus goal is to maintain a threshold of 85-95% all out effort, recover and repeat yeahhhh.. )
5-7 minutes-Team Cool down. 5×10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1 Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.
See White Board: