For those of you in the playoffs, this weekend present the unique challenge of two games in two days. Today is the day to start hydrating and preparing yourself for the weekend. The object of the workout today is to keep yourself moving, but not to overly fatigue your body. Use a light weight, the bar is fine and focus on the doing the movements efficiently and quickly is more important.
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
Barbell Complex. 5 (sets) x 5 (reps) of each exercise. The six exercises are snatch grip Romanian dealifts, snatch grip high pulls, hang power snatch, overhead squat, and behind the neck snatch grip push press. This should be done with a light weight around 45-95# (20-30kg). This is a brutal little complex on grip strength and it is alright to use lifting wraps to help out with the grip.
Complete 10 x 100m shuttles (the shuttle is out and back to a 20m marker then a 30m marker). Start each set on the minute and look to get out of your turns quickly.
Calves, achilles, quads, hamstrings, hip flexors and lower back.