WARM UP

Ladder Drills x 4 Ea:

• quick feet
• lateral quick feet
• in-in-out-out
• lateral in-in-out-out
• 2 fwd/1 back
• ali’s

-then-

2 Rounds:

• :30 turf width side-shuffle
• :30 box jumps
• :30 sprint-back peddle

MOBILITY

:90/90 1/2 knee kb calve mobility
:90/90 LAX lats
1:00/1:00 PVC FR Stretch

STRENGTH

A. 15 Minutes To Build to a Complex Of:

• 2 Squat Cleans
• 2 Hang Squat Cleans
• 2 Split Jerk

B. AUXILLARY – 3 Rounds:

• 8 press in split
• 10/10 elbow rotation 90/90
• 15 slide board leg curls
• 1:00 bench rev. planks
• rest 1:00

METCON

21-15-9

• AMER KBS
• air squats