HAPPY BIRTHDAY COACH MIKE!!!!

1) HS/HS Walk Progressions

We are intentionally repeating last week to refine technique. Coaches make sure wrists and shoulders are
prepped and warm.

15 min total practice

Scaled: Practice kicking up into HS against the wall. If able to kick against the wall comfortably, next goal is
4x1:00 holds against the wall. Complete of this what you can.

Intermediate: 2-3 min practice kicking up against the wall to land against it very gently. 9-10 min practice
Wall Floats.

Advanced: Practice HS walk bailouts with quarter turn. If those are clean, practice sets of 5-15' HS walks, always bailing in a smooth cartwheel dismount.

2) 3 Rounds:
30/21 Calorie Row
30/21 Calorie Bike
200m Run
Rest 3 min