Fitness
4 sets:
Alternating DB shoulder press x 6-8 each
Russian step ups x 6-8 each leg
Plank on elbows x 60 seconds
Rest 60 seconds after each set
For time:
400 m run
30 air squats
20 Mt. climbers
10 walking lunges
400 m run
Performance
5 rounds for time:
30 wall balls
30 box jumps (step down)
400 m run
Sport
10 minutes of shoulder mobility/stability
10 minutes of light rowing
20 minutes of skill practice:
T2B, box jumps, Handstand walking drills
10 minutes of easy jogging
