Warm Up

1. 40: 20 x 3 – Increase speed incrementally with each set:

• Air squats to toes
• Banded bridges
• Wall sit with sliding goal post arms

2. 30: 15 x 3

• Straight arm sit up w/ pvc bar
• Alternating KB swing
• MB rainbow slams

3. 20:10 x 3

• Groiners
• Jump over pvc to burpee
• Banded fire hydrants

Mobility 20 seconds x 2

– stir the pot arm circles

– figure 4 dips

– roll back to V- stretch

1. Rounds w/ partner: Partner 1 rows while Partner 2 does three rounds of the following:

Then partners switch.

Partner 2: 3x:

1. Plate push x 5 widths of turf + 5 BB high pulls
2. OH plate carry 2 lenths + 5 OH presses w/plate +3 broad jumps
3. 6 decline push ups + 10 MB figure 8’s
4. 4 lateral cone jumps x 2 (facing both directions) + diagonal knees to chest, 8 ea. Side

2.  REST 45 sec. following each set

1. Tabata 40:20 x 3-4
2. Chain: KB goblet clean – squat – swing
3. 50 pogos then hang from bar w/ knee tuck
4. 5 count lowering into push up x 10
5. 5 count lowering chin up x 10
6. TRX plank crunch
7. Grasshoppers
8. Underhanded wall toss – squat to stand