Oh 2-a-days

Chant 3

Dynamic and static single leg hops onto a box..
2x6 forward and backward
3x30s lateral
2x6 explosive step ups

4x20m sleds w/ 45's

6x60m sprints w/ baby hurdles

2 lap cool down

Weight room:
Warm up
Squat:
Bar x5
135 x6
155 x6
165 x2x6

RDL's:
Bar x5
95 x4x6

Power clean:
95 x4x6

1a. Delt raiser x10
1b. Front raiser x10
1c. Butterfly raiser x10
3 sets

2a. Hamstring curls on stability ball x10
2b. Hip raiser x10
3 sets

4 way leg raisers 4x10

3a. Walking twist w/ 25
3b. Forward lunge w/ 25
3c. Backward lunge w/ 25 4 sets 10 meters each trip

Abs and foam roller