Thursday 8/9

Warm up 

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Body positioning and strategy for HSPU test/ tempo for run

WOD

(G) TEST 11a

3 minutes MAX effort HSPU

(M) TEST #1

600m run TT (time trial)

GoFit

Warm up 

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Squat therapy 

WOD

8 consecutive rounds of: 

20:20

-Pull ups

-Shuttle run

-Air squats

-Shuttle run