5×50 Double Unders or attempts on 1:30 interval
Dynamic Stretches
Sprint Development
4x200m Sprints (30″ rest between each)
Rest 2
5x200m Row (20″ rest between each)
Rest 2′
5 Rounds:
10 Wall Balls 14lb/20lb
10 X’s and O’s
5 Heavy KB Swings (24kg/32kg)
*This should be a sprint!!
Foam Roll Hip Flexor
Lacrosse Ball Barefoot