WARM UP

*2 Groups

• Group A – completes 1 Round of 3 ladder drills plus neg. push ups
• Group B – rows until Group A is complete, then both groups switch before moving onto round 2

Ladder Drills x 4 EA

Round 1:

• High knees
• In-In-Out-Out
• 2 Feet hops
• 5 Neg Push Ups (5-1-1)

Round 2:

• Lateral High Knees (2/2)
• Ickey Shuffle
• Lateral In-In-Out-Out (2/2)
• 5 Neg Push Ups

Round 3:

• Tuck Jumps – skip 1 run
• SL Hops (2/2)
• 2 Forward – 1 Back
• 5 Neg Push Ups

STRENGTH

A. Series – 4 Rounds:

• 12.10.10.8. barbell strict press
• 10 Russian push ups
• 8.8. SA KBS
• rest :90

B. Series – 3 Rounds:

• 12 ball db chest press
• 10 inv. rows
• 10 bb curls
• rest :90

C. Series – 3 Rounds:

• 10.10. db lateral to forward raises
• MMF bench dips
• 10 db oh tri-ext
• rest 1:00

D. Core – 3 Rounds:

• 15.15. mermaid sit-ups
• 10.10. windshield wipers
• 15 rev. crunches
• 20 crunches with feet up