General Warm Up:
200m run, 15 Air Squats, 100m run, PVC Good AMs
Pigeon Stretch – 1 minute each side, Roll Out Calves – 1 minute each, after with calf still on foam roller do 5 ankle rotations in both directions
8-12 Air Squats on coaches count, 8-12 Barbell Squats on coaches count. Then move to rack
Back Squats 4,4,4,4 moderate weight, not heavy, Every 2 minutes.
400-300-200-100 of Run and 40-30-20-10 of Burpees
Figure 4 – 1 min each side
In your squats watch for loss of midline, knees out and heels down. Athletes should move at consistent, uncomfortable pace. 400m run (2-2:30) 300m run (1:15-1:45) 200m run (45 sec-1min) 100m run (30sec-45 sec) May need to adjust run and/or burpees. Above times are a guide. Burpees should be about same as run time or a bit less.