• 400 Meter Run
• Skipping Abductors Forward and Back
• Sideways Skipping Abductors Down and Back
• 2 Sets of 10 Push ups
• 2 Sets of 10 Sit ups
• PVC Work

Skill:

• Shoulder to Overhead
• Double Unders

• 1 minute burpee over DB
• 1 minute DB STO
• 1 minute Goblet Squats
• 1 minute rest
• Repeat 4X’s)

You work for 3 minutes then rest a minute after each round. This is for total reps. If you do 12 burpees in the first minute, when you start the STO begin counting at 13. At then end we’ll total up all 4 rounds.

You want to try and keep reps in each round consistent. You don’t want to go full dummy in round 1 and be tanked the remaining rounds. You can expect a little fall off each round but should only be by a handful of reps.