A.) Lateral Bounds: 6 x 4 (Rest as needed between sets.) (Demo)
Over and back = 2 reps.
No pause on landing.
These should resemble a “Touch and Go” rep.
B.) “Lipson Test”
400m Sled Drag for time, bodyweight
C.) 10 x 300m row/ 1 minute rest
Goal is consistency. All rounds should be within 2 seconds of each other MAX.
D.) Core: 8 Min AMRAP (Partner)
Partner A: 10 GHD sit-ups
Partner B: Plank hold
Couch Stretch 3 mins/side
Side Lunge 2 mins/side
– One leg extended straight with foot planted flat or toe up (best to work both). The other leg should be bent with weight on the heel, stacking your knee over your foot.