1:00 Jump Rope Singles
50' Walking Quad Pulls
50' Walking Lunges
50' Frankensteins
50' Ducks Walks
SKILL WORK (10 Min)
Double-Unders
Take athletes through progressions Quick Single-Unders, Higher Jump w/ Faster Wrists-Elbows In-Vertical Body Posture For experienced athletes accumulate: 50 Triple Unders in as few sets as possible
MOVE STEADY (20 Min)
AMRAP 5:00 for 20:00 (4 5-minute AMRAPs)
30 KB Swings 53/35
20 Overhead KB Lunges (10/side)
10 Burpees
Max Distance Row (or bike) in what remains of each 5 minute AMRAP
Score is Total Distance
FOR COMPLETION (7 Min)
2:00 Wrist Stretch
:90/side Twisted Cross
2:00/side Dragons Pose
ATHLETE'S NOTE:
Remember this is Recharge day, so the Row doesn't necessarily need to be pedal to the metal. Focus on hard, long pulls while using the legs, instead of a full out sprint.