Feb 20

Crossfit:
5 Pullups
10 Burpees
15 Crunches

5 rounds add 5 reps to each exercise with each round

Athlete Game Day
FW Ladder
FW Mat
Med ball routine
200 crunches
light weights

Fitness:
Cardio and core

Athlete:
Hang cleans 3x 5
Jump Shrugs 5x5
Squat 5-3-5
Vertimax
Warm up 1x 15 quick
2x 12 power
2x 20 ankle hops
2x 12 Quick
Cool down 1x 8 power

Calf raises 3x fail
Dard 2x fail
Leg press calve raises 3x fail