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Tabata Plyo Plate Warm up
:20 on :10 off
10 Walking High Kicks
10 Walking Quad Stretch
10 High Knee
10 Walking Reverse Lunge
50 Feet:
Forward Skip
Backward Skip
Skip For Height
Skip For Distance
Skip For Speed
Lateral Shift
Death by Shuttle Run
30 foot shuttle run OTM for as long as possible
Notes: Start with 1 shuttle run and add one rep to each min for as long as you can keep it.
Same, make it a goal to get 10 lengths, take a min off and continue if needed.
Plyometric Work
3 x
6 Single Leg Jump (3/side) + 6 Lateral Skater + 3 Broad Jump
Banded Speed Barbell Row 3 x 10
Notes: Rest :90 sec- 2 min between efforts/sets.
3xs:
15 Hip Bridge
