Warm up:
Joint mobility
3 rounds:
5 x pullups
10 x push-ups
15 x squats
Work capacity:
30 x kb snatch (each arm) @ 20kg
(2:24)
Stamina:
All w/ 1 x 20kg kb, alternating hands, cannot put kb down
25 yard 1h oh lunge (uphill)
25 yard 1h suitcase carry (downhill)
25 yard 1h oh lunge (uphill)
25 yard 1h suitcase carry (downhill)
25 yard 1h clean carry (uphill and downhill)
25 yard 1h clean carry (uphill and downhill)
25 yard 1h oh carry (uphill and downhill)
25 yard 1h oh carry (uphill and downhill)
(300 yards of total loaded carries, 150 uphill, 150 downhill)
1 x 100 x DARC swings
Durability:
20 min Steve Nash shooting workout
30 min 4v4 full court
Then:
60 min coaching basketball
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