WARM UP
3 rounds:
1:00 bike
1:00 speed ladder (coaches choice)
1:00 hip bridge
1:00 bear crawl
SKILL
Traveling jump rope
-experiment with different distance jumps
WORKOUT OF THE DAY
On a 25:00 clock:
3 rounds for reps:
1:00 alternating DB snatch
-2:00 rest-
3 rounds for reps:
1:00 DB facing burpee
-2:00 rest-
3 rounds for reps:
1:00 assault bike cal
-2:00 rest-
RX: (50/35)
*Coach athletes to improve their movement economy, moving fast but smooth. No wasted energy and breathing throughout. Score total reps completed.