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)