Warm Up:

Ladder Drill (x4)                    Line Drill (20s)                  Activation (20s)

Quick Steps                             lat. hops                              side shuffle

High Knees                             Front to back                      Air Squat to calf raise

Ickey Shuffle                           Wide outs                           Planksgiving Challenge

Lateral In/out                         Zig Zag (r)                          Supermans

2 Feet hops                              Zig Zag (l)                           Jackknives

Mobility: :90/90 Lying Fig. 4

Strength #1 x 4 Rounds

A1. 10/10 Alternating DB/Ball Chest Press
A2. SA(R) KB Lunge & Press – Down Turf
A3. 2 Lengths Sled Push
A4. SA(L) KB Lunges & Press – Down Turf
A5. 15 Slide Board Knee Tucks
Rest 1:00

Strength #2 x 4 Rounds

B1. 3 Power Snatch
B2. 8 UH Pullups
B3. 12 barbell curls
B4. 30 Russian Twists
Rest 1:00

Friday Finisher:

1:00 each station – Rounds With Time Left

• Wall Ball
• Rower
• Alt. KBS
• Sit Ups
• Rest 1:00