WARM-UP

LINE DRILLS

25’/25′ Side Shuffle

25′ Alt Figure 4 Stretch

25′ Alt. Quad Stretch

25′ Karaoke

25′ Toy Soldier

25′ High Knees

25′ Butt Kickers

25’/25′ High Knees into Sprint

Into…

2 ROUNDS

4 Push Up to Down Dog

4/4 Moose Antler

8 Tuck Ups/V Ups

8 DB Strict Press

8 Kip Swings

200M Run

WORKOUT (PERFORMANCE)

EVERY 5:00 × 5 SETS

400m Run

15 DB Shoulder to Overhead (50/35)

15 Toes to Bar

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG DB: (22.5/15)

WORKOUT (FITNESS)

EVERY 5:00 × 5 SETS

400m Run

15 DB Shoulder to Overhead (35/20)

15 Toes to Something

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG DB: (15/10)

EXTRA CREDIT (ALL)

NOTE – January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Double Under or Single Under Flight

Simulator*

5-10-15-20-25-30-35-40-45-50-45-40-35-3

0-25-20-15-10-5

*Complete the set of Double/Single Unders unbroken. If a set is failed, start again from the beginning of that set. Rest between sets as needed.

(Score is Time)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3 SETS

10/10 Single Arm Seated Arnold Press

-Rest :30-

Max Reps Banded Tricep Extensions

-Rest 2:00 b/t Sets-

(Score is Weight on DBs)