Tuesday, August 25th 2020

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

SKILL
Work on a skill for 15 minutes! What’s a “skill”? There are tons of things that qualify as a skill:

• Sport-related skills or drills (lacrosse, soccer, football, gymnastics, baseball, etc.)
• Throwing, catching, hitting, climbing, jumping, rolling, handstands, flips, jumping rope

There are tons of options, pick something to work on and practice it for 15 minutes!

CONDITIONING
Every minute for 16 minutes:

Evens = 3-5 wall walks
Odds = 60 single-unders (jump rope)

Start a timer for 16:00, first you do 3 to 5 wall walks. Rest for the remainder of the minute. On the start of the next minute, do 60 single-unders or 30 jumping jacks. Note: You should only be doing 5 wall walks if you can do all 5 properly (getting to a full handstand and walking back down with full control.)
WALL WALK SCALE: feet up on wall, hold for 5 seconds = 1 rep
JUMP ROPE SCALE: 30 jumping jacks for odd minutes. You can hold light weights like canned food cans to make them more challenging.

RUNNING
10 sets: run for 1:20 (or run 300m)

Rest 1:20 between sets (1:1 work/rest)

COOLDOWN
Stretch for 10 minutes, especially calves/arches

HELPFUL LINKS
Wall Walk Demo + Scaling Options
https://www.youtube.com/watch?v=G0yV_TbsY5c