MONDAY 18APRIL16  Warm up Dynamic warm up outside(high knees, butt kicks, skip for distance and height, skipping distance/height/sideways, karaoke, sprints)  **************MYSTERY WORKOUT***************  cool down walk/stretching  OPTIONAL ACCESSORY WORK  4 sets of 6 Y static hold on bench with 6 second hold  4 sets 10 each DB/KB reverse lunges  4 sets 1’ plank 30 seconds rest  Weightlifting  Coaches warm up  clean waves  Wave 1: 70%x2 - 75%x2 - 80%x2 Wave 2: 75%x2 - 80%x2 - 85%x1 Wave 3: 80%x2 - 85%x1 - 90%x1  rest as needed in between sets  4x8 SLRDL  4x8 each leg box step ups with kb/db in front rack

MONDAY 18APRIL16

Warm up
Dynamic warm up outside(high knees, butt kicks, skip for distance and height, skipping distance/height/sideways, karaoke, sprints)

**************MYSTERY WORKOUT***************

cool down walk/stretching

OPTIONAL ACCESSORY WORK

4 sets of 6 Y static hold on bench with 6 second hold

4 sets 10 each DB/KB reverse lunges

4 sets 1’ plank 30 seconds rest

Weightlifting

Coaches warm up

clean waves

Wave 1: 70%x2 - 75%x2 - 80%x2
Wave 2: 75%x2 - 80%x2 - 85%x1
Wave 3: 80%x2 - 85%x1 - 90%x1

rest as needed in between sets

4x8 SLRDL

4x8 each leg box step ups with kb/db in front rack