Strength: Speed, Speed Strength, Power
ESD: Alactic

Sympathetic Breathing Protocol
2rds NFT: “A Skip” Down + “B Skip” Back, 10 Russian Kettlebell Swings /10 American Kettlebell Swings, 10 Scap Chinups/3-5 Strict Chinups, 4 Drop Catch Fast Feet for 5 seconds.

All Levels
A. 10 meter Partner Resisted Accelerations
2 sets of 4 intervals.
Rest 1 minute between intervals.
Rest 3 minutes between sets.

White
B. Non Counter Movement 180 Degree Jump
5 sets of 6, alternating directions.
*Hold landing for 2 seconds.
Rest 1 minute.
C1. Contralateral 1 Arm 1 Leg Dumbbell Snatch
*Double leg landing.
4 sets of 12, alternating. Move faster each set. Weight not as important as speed.
Rest 30 seconds.
C2. Strict Chinups; X0X1
5,4,3,2,1
Rest 1 minute. Heavier than last week.

Gray
B. Double Leg Hurdle Hop + Double Leg Hurdle Hop + Single Leg Lateral Hurdle Hop or Lateral Box Jump (no higher than 20″)
*Hold double leg landing for 2 seconds.
5 sets
(1 set = 1+1+1 L then perform jump complex on R leg, than L, than R)
Rest 1 minute.
C1. Contralateral 1 Arm 1 Leg Dumbbell Snatch
*Double leg landing.
4 sets of 12, alternating. Move faster each set. Weight not as important as speed.
Rest 30 seconds.
C2. Strict Chinups; X0X1
5,4,3,2,1
Rest 1 minute. Heavier than last week.

5 minute cooldown.