5th Corner Fun @ S3 Conditioning

“5th Corner Fun”

EQUIP: Light Barbell (65 lb.)

WARM-UP:

*Square Run of 200m Course

*Walking Lunge around perimeter of gym

*Broad Jump around perimeter of gym

*Fwd. Bear Crawl around perimeter of gym

*Bkwd. Bear Crawl around perimeter of gym

5th CORNER DRILL #1: using 200m course square (4 corners = 1 lap)

*In Corner #1: 40 x Sumo Jump Squat - Run to 5th corner (1 lap + 1 length of square)

*In Corner #2: 30 x Sumo Jump Squat - Run to 5th corner

*In Corner #3: 20 x Sumo Jump Squat - Run to 5th corner

*In Corner #4: 10 x Sumo Jump Squat - Run to 5th corner

-end up back where you started (in Corner#1)

INDOOR INTERVAL STRENGTH DRILL #1:

6 Rounds of 40 sec. ON/ 20 sec. OFF: Hang Clean and Press

5th CORNER DRILL #2: 

*In Corner #1: 20 x X-Body Push-Up- Run to 5th corner (mod: side stack feet)

*In Corner #2: 15 x X-Body Push-Up - Run to 5th corner

*In Corner #3: 10 x X-Body Push-Up - Run to 5th corner

*In Corner #4: 5 x X-Body Push-Up - Run to 5th corner

-end up back where you started (in Corner#1)

INDOOR INTERVAL STRENGTH DRILL #2:

6 Rounds of 40 sec. ON/ 20 sec. OFF: Stiff Leg Deadlift High Pull

5th CORNER DRILL #3: 

*In Corner #1: 20 x 180 Broad Jump- Run to 5th corner 

*In Corner #2: 15 x 180 Broad Jump - Run to 5th corner

*In Corner #3: 10 x 180 Broad Jump - Run to 5th corner

*In Corner #4: 5 x 180 Broad Jump - Run to 5th corner

-end up back where you started (in Corner#1)