WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Pose Running for 10′ practice

CONDITIONING

“LONG BEACH”

1 Round:
160 Double Unders
800 Meter Run/ 60 x 10 Meter Shuttle Runs
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run/30 x 10 Meter Shuttle Runs
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run/15 x 10 Meter Shuttle Runs
10 Burpees