– Dynamic Warm up –
Conditioning:
For Time, in Partners :
complete:
3000m run/row (any combination)
then,
complete:
300 double unders
200 box jumps (24/20)
100 push ups
to be done in partners alternating work/rest. 3000M of running/rowing must be completed first, then 300/200/100 may be partitioned as desired
1 – Plantar surface smash; 4:00
2 – Single leg flexion; 4:00