WARM UP
5 Minute General Dynamic
-then-
3 Rounds of :30 Go’s
a. traveling box jumps (4 boxes) or broad jumps
b. speed ladder high knees -or- quick steps
c. turf width side shuffle
d. cone sprint to back peddle
MOBILITY
1:00/1:00 couch stretch
:30 pvc pass throughs
1:00/1:00 pvc shoulder capsule stretch
PART I.
10.9.8.7.6. of:
- db thrusters
- burpees
- med ball sit-ups
5.4.3.2.1. of:
- db squat cleans
- lateral squat jumps (per side)
- leg raises
REST 5:00 and group stretch
PART II.
30:30 x 5-6 rounds of:
- turf length plate push
- singles
- rower
- plate seated Russian twists
- air bike