2 Nov 2017-3RD MRB Workout Thursday

Foam Roll & Correctives
Performance Prep

2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea

Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes 


Acceleration and Deceleration

Come to Balance (start-stop-start)x8

Multi Starts (5yards each) -Rt. Knee/Lt. Knee/ Both Knees/ Prone/ Crossover R. / Crossover Lt. / Seated x 1 each




Footwork and Agility
Ladder (down and back with each)- 2 feet in each fwd / 1 foot in each fwd / Rt. Foot hop fwd / Lt. Foot hop fwd / Shuffle/ Over 3 back 1


Track Work
90's  2 sets x 8 Reps
Goal Time < :10sec  Rest Time :40sec


Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect


90's  2 sets x 8 Reps
Goal Time :10sec  Rest Time :40sec
Rest 2-4 Min between sets