Monostructural Skill Development (Agility, Footwork)

From the Warmup B video…

5 cone drills for speed, agility:
1. 5-10-15 shuttle runs
2. X drill
3. 3 cone L-drill
4. W drill
5. Slalom weave drill

Tri-Modal Conditioning, Mid-to-Long Duration

“Heading Out West” For time,

27-21-15-12-9-6-3 rep rounds

Kettlebell “suitcase” deadlifts
Burpees over parallette

Between rounds:
Jump rope, increasing reps

Deadlifts:
SC-lite to med k-bell or d-bell, RX=53/35 k-bell or 50/35 d-bell, RX+=70/44 k-bell or 60/40 d-bell
Jump rope:
SC=60 singles each round, RX=20, 30, 40, 50, 60, 70 dubs, RX+=50, 60, 70, 80, 90, 100 dubs
Burpees:
SC=burpee in place (no parallette), RX=laterally over parallette, RX+=parallette & must jump down, jump up (Open Standard)