MONDAY

4 LAPS AND 500 METER ROW

  1. HAMSTRING STRETCH 10 SCOOPS
    1. 2MIN PIKE LEFT LEG
    2. 2MIN PIKE RIGHT LEG
  2. COUCH STRETCH 
    1. 2MIN STRETCH LEFT LEG
    2. 2MIN STRETCH RIGHT LEG

18 MINUTES EVERY MINUTE ON THE MINUTE

  1. 1 CLEAN PULL @75#'S OR 15# BAR FOR YOUNG KIDS
  2. 1 CLEAN HIGH PULL
  3. 1 FAST SQUAT CLEAN
  4. 1 PULL UP
  5. 4 RING DIPS OR PUSH UPS 

***IF ATHLETES LOOK LIKE THEY ARE UNABLE TO KEEP SMOOTH TRANSITIONS THEN SUBTRACT SOME MOVEMENTS SO THAT THEY ARE NOT RUSHING.  YOU CAN USE A MEDICINE BALL FOR SQUAT CLEANS OR FOCUS ON MORE REPS OF THE SAME MOVEMENT SUCH AS THE CLEAN HIGH PULL OR CLEAN PULL

40 YARD SPRINTS

  1. FOR TIME
  2. FOR TIME
  3. FOR TIME
  4. FOR TIME
  5. FOR TIME

END ON A CATCH AND FOAM ROLL AND STRETCH