Warm-up:
1) 3 rounds:
2 minutes ME Dubs
1 minute rest
Strength/Skill:
2A) BS: 60x2x3
2B) 3x1:00 ME HS Walk
Aerobic Capacity:
3) With HR between 140-150 BPM
Row 5k*
or
30 minute AD
or
Run 5k
*I know this seems boring, but if done consistently, aerobic training will make you a better overall athlete. This is the boring stuff that you need to do to get better. Come in and go on a row, get on the AD, or go on a jog. You may also do this workout after class on Wednesday.
Flexibility:
3) Deep couch stretch, :20 sec each position (hips, quad, hammy, split), 4 sets each leg.