WARM UP
3 rounds – Partner Med Ball Series:
- 5 Ea – med ball squat + toss
- 5 Ea – med ball standing lateral throw
- 5 Ea – med ball ab toss
- :30/30 side plank
-then-
:90 Childs pose
STRENGTH
A. Series – 4 Rounds:
- 6/6 barbell or db thrusters
- 10 plyo push ups
- 8/8 SA KBS
- 8/8 elevated sl box squats
- rest 1:00
B. Series – Ladder:
- pull-ups 15-12-10-8-6-4-2
- plate push 2L
- db goblet squats 2-4-6-8-10-12-15
CONDITIONING
10 Minutes Partner “you-go-I-go”
- cone killers (3 cones)