Warm Up
3x
Side shuffle left lead
Side shuffle right lead
Bunny Hops
High Knees
Butt Kickers
Jump Rope Practice 5 min
5x
4 Cone Square Drill
Run to first Cone
Side shuffle right
Back Pedal
Side shuffle Left
AMRAP in 5 min
Run to 1st A/C with slam ball
10 Slam Balls
10 Air Squats
10 Vertical Jumps
Game
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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