A. Context : Practice
Context : Practice
Why is pacing important.Scoring: Not Scored
B. Dynamic Warm – up :
Dynamic Warm – up :
200m Medball Run/2 mins Jump Rope,
Then 3 Sets of :
10 Broad Jumps,
10 Push – ups,
10 Sit – ups,
10 Lunge StepsScoring: Not Scored
C. Mobility :
Mobility :
HIPScoring: Not Scored
D. Practice :
Practice :
Spend 6 mins working up to a max distance Broad Jump.Scoring: Not Scored
E. Alternating Sets: Back Squat, Strict Ring Dip
5 sets of:
E1. 5 Back SquatsE2. 5 Strict Ring Dips
F. 'Soft Tide'
'Soft Tide'
For time
40 Lateral Burpees Over Bar
Row (800/700/600m)Scoring: Time (lower is better)