Strength & Conditioning workout for 110719

Mobility

8 Minutes of Coaches Favorite Mobility Tricks

Strength: Backsquats (10 mins)

Speed Work!

8×3 @ 50-60%

-Controlled down, UP as fast as possible each rep

Sets are every 75 secs

0, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45

Conditioning:

10 Rounds, Trading Rounds with a Partner (5 rounds each) (15 Mins)

10 Alt. Box Step Ups (*Hold KB for added weight on the box step ups)

15 KBS

35 Double Unders (or Plate Jumps)

Comp: 24/20, 70/52

Fitness: 24/20, 52/35

GPP: 20/16, 35/25

Health: Bodyweight step ups, 25/20