Dynamic Mobility, Activation and Warm-Up
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
35-54:
In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 DB Ground to Overhead (55/35 lbs)
30 Box Jumps (24/20″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB Ground to Overhead, Partner A will perform 30 Box Jumps, and Partner B will run 400 meters – and so on for 30 minutes.
55+:
In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 DB Ground to Overhead (35/25 lbs)
30 Box Jumps/Step-Ups (24/20″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB Ground to Overhead, Partner A will perform 30 Box Jumps, and Partner B will run 400 meters – and so on for 30 minutes.
If you do not have a partner, then complete the following:
35-54:
As Many Rounds and Reps as Possible in 20 minutes:
400 Meter Run
15 DB Ground to Overhead (55/35 lbs)
15 Box Jumps (24/20″)
55+:
As Many Rounds and Reps as Possible in 20 minutes:
400 Meter Run
15 DB Ground to Overhead (35/25 lbs)
15 Box Jumps/Step-Ups (24/20″)