WARM UP

5 Rounds:

• 2L partner banded high knees
• 5 plyo pushups
• 5 squat jumps
• 5 KGSU

ACTIVATION

3 Rounds:

• 7/7 box jump to SL stabilization to HOP down – don’t stop moving
• 7/7 lateral high step over the bar (rig)
• 5 negative pull-ups (jump up – :03 hold at top – :03 release
• 2L lateral band walks

MOBILITY/FLEXIBILITY

:60/60 lying figure 4
:60/60 1/2 knee active hip flexor stretch
:60/60 banded lat. stretch

PART I.

:30 Go’s (:20 transition) x 3 Rounds

• Power Cleans
• Box Jump Overs
• Rope Climb
• Wall Ball
• Farmer Carry
• Alt. KBS
• Butterfly Sit-ups
• Rest (1:00)

PART II.

2 Group Shuttle Run – “You Go I Go”
*4 lengths shuttle run
*as many shuttle runs with time left as possible