Pre class Warm up-
30 cal machine of choice
10 Scorpions Each side with a bent arm
Lacrosse Ball on Bottom cheeks
Foam Roller on Calfs
10 standing dislocations
10 squat dislocations
Skill Warm up -
40 single under
6 x 360 skips
40 double unders
3 rounds of
10 sideways hops
10 forward and back hops
Power -
Build to a 4rm lateral PVC bounding box jump
Every 2 mins x 5 rounds
50% no higher
1 muscle snatch
1 power snatch
1 deep power snatch
1 OHS
Every 2 mins x 10 mins
10 DB power jumps
3 Seated box jumps at max height - 4"
Broad jump length of the gym