3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

3 Sets:

• Wt. Dips x 6-8
• Lateral MB Tosses x 10 each

Skill:

• 120 yrd Shuttle Run (5-10-15-5-10-15)
• Plank Hold
• 30 Seconds Rest

Partner A Runs the shuttle run, while Partner B holds plank.  Once Partner A finishes the shuttle run athletes switch.  Once Both partners have completed the shuttle run then rest for 30 seconds

• 10 Minutes Mobility—- Coaches choice

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

3 Sets:

• Wt. Dips x 6-8
• Lateral MB Tosses x 10 each

Skill:

• 120 yrd Shuttle Run (5-10-15-5-10-15)
• Plank Hold
• 30 Seconds Rest

Partner A Runs the shuttle run, while Partner B holds plank.  Once Partner A finishes the shuttle run athletes switch.  Once Both partners have completed the shuttle run then rest for 30 seconds

• 10 Minutes Mobility—- Coaches choice

A) Mobility and Maintenance

Yoga Class

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

• 10 Minutes Mobility