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WMU Broncos Advance to CCHA Championship over Michiganhttp://www.wmubroncos.com/ViewArticle.dbml?SPSID=24470&SPID=1928&DB_LANG=C&ATCLID=205119070&DB_OEM_ID=4600 |
Bridge Hold - 1 minute
Hollow Rock x30
Bushman Pose - 1 minute
Hand Release Push Ups x10
Pass Thrus x15
Air Squat x30
Samson Stretch x10
**Rest & Repeat
Then:
Calf Stretch, Hamstring Stretch, High Knees, Butt Kicks, Lateral Shuffle x25meters
** Rest & Repeat
W.O.D.
"Dive & Drive"
**Complete 10 rounds of the following speed work
50m Sprint (All Out - Dive/Drive/1st 6 steps/Controlled falling)
15 plyo box jump (Burton Park Bench/any park bench or box approx. 20" high)
**This is NOT a timed W.O.D. However, you are expected to perform plyo jumps immediately following the finish of your sprint. Therefore, make sure your finish line is near the object you're jumping on. Rest between rounds only/as needed.
Stay Strong!
-Johnny
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