4/27/13

Ssp

warmup
hi knee
butt kick
shuffle
carioca
skip
backpeddle
strength
db bench 4x6
max deadlift establish a 1rm
spd
 1 leg box jump 15 reps each leg, take time btwn jumps, each jump is a max
30m x5, 90sec btwn sprints
sled 3 laps



Bcc

warmup
hi knee
butt kick
shuffle
carioca
skip
backpeddle
strength
db bench 4x6
max deadlift establish a 1rm
spd
box jump 4x5 fast and high
30m x5 rest 1 min btwn sprints
sled 3 laps