28. September 2023
Sep
28
Briefing starts at 9.30 – first heat at 10 AM.
+
2 Sets
:20 side to side line hops
:20 Front to back line hops
5/side eccentric Box Step downs
10 Plank shoulder taps
30.20.30 x 2 total sets -rest as needed
*Note: 30 singles + 20 speed steps + 30 singles
Jump Rope Skill:
1. Speed Steps, Single-Unders, Speed Steps Box Drill:
30.20.30 x 2 total sets -rest as needed
*Note: 30 singles + 20 speed steps + 30 singles
2. Speed Steps:
Max Reps in 15 seconds x 4 sets -rest 45 seconds.
3. 4 Footwork Patterns:
1 x 120 Seconds
*Note: 10 reps narrow to wide jump + 10 reps split jumps back and forth for 120 seconds
Jump Rope Skill:
1. Speed Steps, Single-Unders, Speed Steps Box Drill:
30.20.30 x 2 total sets -rest as needed
*Note: 30 singles + 20 speed steps + 30 singles
2. Speed Steps:
Max Reps in 15 seconds x 4 sets -rest 45 seconds.
3. 4 Footwork Patterns:
1 x 120 Seconds
*Note: 10 reps narrow to wide jump + 10 reps split jumps back and forth for 120 seconds
3 sets:
Working 8 min on, 2 min off:
20/16 cal echo bike
20 Walking lunge (10/leg)
20 Superman pulses
20 Russian step up (10/leg)
20 push ups
Pigeon Pose x 5 breaths/side @3162
+
2 Sets
:20 side to side line hops
:20 Front to back line hops
5/side eccentric Box Step downs
10 Plank shoulder taps
30.20.30 x 2 total sets -rest as needed
*Note: 30 singles + 20 speed steps + 30 singles
Jump Rope Skill:
1. Speed Steps, Single-Unders, Speed Steps Box Drill:
30.20.30 x 2 total sets -rest as needed
*Note: 30 singles + 20 speed steps + 30 singles
2. Speed Steps:
Max Reps in 15 seconds x 4 sets -rest 45 seconds.
3. 4 Footwork Patterns:
1 x 120 Seconds
*Note: 10 reps narrow to wide jump + 10 reps split jumps back and forth for 120 seconds
Jump Rope Skill:
1. Speed Steps, Single-Unders, Speed Steps Box Drill:
30.20.30 x 2 total sets -rest as needed
*Note: 30 singles + 20 speed steps + 30 singles
2. Speed Steps:
Max Reps in 15 seconds x 4 sets -rest 45 seconds.
3. 4 Footwork Patterns:
1 x 120 Seconds
*Note: 10 reps narrow to wide jump + 10 reps split jumps back and forth for 120 seconds