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Warm-Up:
400m Run
5 minutes ROM Drills
Calf work with Kettlebell 2 min each leg
Roll out Thoracic Lax Balls or Foam Roller 2 min
Strength:
Squat
2×5 warm up sets; then 3×5 (Same weight all three work sets)
Conditioning:
Tabata (8 rounds 20 seconds on/ 10 seconds rest) Russian Kettlebell Swings <Heavy>
Rest 1 minute
Tabata 1 Arm Push Press (switch arms during rest period) <Heavy>
Stretch:
Coaches’ Choice
