Christine is coaching tonight 

Test week

Warm up 

• Line drills, push up and squats 
• ankle, calve and shin releases, use foam roller and ball

TESTING BEGINS, rest 30 sec to 1 min as needed for skipping, no rest if possible  4:00min max effort burpees 400 m row 400 m run 800 m run block  5:00 skip/ : 100/50 skips 100/50 alternating skips 100/50 single leg skips Right 100/50 single leg skip Left 100/50 alternating skips    Mobility stretch calves, ankles ad shin again