Plate Hop Sequence
1. In and outs.
2. Alternating feet side hops.
3. Alternating feet forward hops.
4. Single leg forward hops.
5. Both feet side hops.
6. Plank hand walk.
*Perform each movement for 0:20 and rest 0:05 between movements.
10 Pass throughs
10 Scap push-ups
10 Bench press, empty bar
10 Hanging scap retractions
5 Broad jumps
5 Bench press
3 Strict pull-up variations or ring row.
5 Box jumps, increasing in height.
Max rep unbroken bench press (135lbs/95lbs)
Max rep unbroken strict pull-up
10 Box jumps (30"/24")
This workout is largely a muscular endurance session. Athletes will need to rest due to muscular fatigue and not because they are out of breath. The load on the bench press is intended to be light to moderate and allow for at least 10-15 reps to be completed on the first effort. Use a strict pull-up variation that allows for at least 5 reps to be completed on the first set. The score is the total number of reps completed.
*Use a load that allows for at least 10 reps to be completed on the first effort.
*Perform a floor press if not enough benches are available.
*Use band assistance.
*Use a height that allows for consistent reps to be completed.
MINIMAL EQUIPMENT OPTIONS
*Perform a dumbbell bench press or dumbbell floor press
*If no dumbbells are available perform a deficit push-up
*Barbell inverted row
*Truck row, ring row, etc.
*Perform a 6ft/5ft broad jump
30 Band triceps push-downs
30 Banded bicep curls
30 Abmat sit-ups