Tuesday-190122

Warmup: 2 min airbike or 500m row, then- movement prep with Coach

Conditioning: Athletes choose 1 option from each category to complete.  Categories may be completed in any order.  Rest 3 minutes between categories.

-Aerobic Capacity

Option 1: 1 Mile Run Time Trial

Option 2: 1k Row Time Trial

Option 3: 50 calorie Airbike Time Trial

-Gymnastics

Option 1: 3 min Max Bar Muscleups

Option 2: 3 min Max HSPU

Option 3: 3 min Max Ring Dips

Plyometrics

Option 1: 3 attempts Max Distance Standing Broad Jump

Option 2: 3 Attempts Max Height Box Jump

Option 3: 3 Attempts Max Distance Triple Jump

***Reminder- ONLY complete 1 option from each category. Example-

1) 3 attempts Max Triple Jump

-Rest 3 min

2) 3 min Max Bar Muscleups

-Rest 3 min

3) 1 Mile Run Time Trial

Mobility:

-2 min lacrosse ball plantar fascia

-2 min foam roll lats/t-spine