Colin and Marsh Monday session

Colin Doyle and Rob Marshall of the Toronto Rock just left after their Monday session.

8 min foam roll

8 min mobility warmup

8 x :20/:10 skip with variety of footwork

2 rounds 5 hang cleans + 5 box jumps (not for time -- for form and speed)

4 rounds lateral crossover to sprint over 10m distance gradually building intensity to get ready for agility session

Lateral 3 hurdle drill to banded 5 second forward sprint - 3 each direction

Banded agility with sprint to deceleration side shuffle - about 3 minutes

Then Helen -- 3 rounds for time of run 400m + 11 each single hand KB swings + 12 pullups

We assisted the pullups to keep finish time under 12:00 -- both finished in under 10:30

Rob Marshall

Colin Doyle