Warm-Up
Skills
Plyometric Work
Hurdle jump: With a hurdle at knee height, start with feet together and facing the hurdle. Jump up and over the hurdle. Repeat 10 times.
Hurdle Side-to-side jump: With a hurdle at knee height, start with feet together and standing side on to the hurdle. Jump up and over sideways to land on the other side. Without a double bounce, jump immediately back to the starting position for one rep. Repeat 10 times.
Low Box to High Box: Starting on a low box, jump off and as soon as you land rebound up on to a higher box without a double bounce. Repeat 5 times.
Conditioning
“Buck-Fifty”
For time perform;
25 Pull-Ups
25 Squats
25 (ring-) Dips
25 Lunges with weight held overhead (25 each leg)
25 Knees to Elbows
25 Burpee to Box Jump
For the lunges use a 12, 16 or 20 Kg Kettlebell
Flexibility and Cool Down
Post time to FK.UK
Have fun!
