Warm-up
Plyometric work
Forward bounds
lateral bounds
forward/lateral/forward
3 rotations each person
Skill work:
Pick drill
15 Arms
15 back/arms
15 full stroke
Metcon prep:
10 step overs
10 Cal row
10 HRPU
10 lateral bounds
3.2.1.Go!
Metcon (Time)
Box Step overs
Row Cal
HRPU
Lateral jumps (over bar)
75-45-15
*Simple means more room for error. Increase intensity by caring for the fundamentals.
**Quality over speed
***Practice seamless bounds. Lower target if needed.