WARM UP

(18 min)

2 Rounds Booty Bands:

• 20 monster band front squats
• 20 monster band good mornings
• 20/20 monster band SL Press
• 20/20 mini band clamshells

+

2 Rounds Ladder Drills ( 1 x through then repeat)

• 2 feet hops
• SL hops – R
• SL hops – L
• Forward in-in-out-out
• lateral in-in-out-out – R
• lateral in-in-out-out – L
• Ickey Shuffle
• 2 Feet tuck jumps – skip 1 Run

MOBILITY/FLEXIBILITY

:60/60 couch stretch
:60/60 pigeon pose
:60 tactical frog

STRENGTH

A. Series – 10 Minute AMRAP

• 10 back squats (160/115)
• 8/8 lateral leap to SL stabilization (:02 hold)
• rest :90

B. Series – 10 Minute AMRAP

• 10 heavy deadlifts
• 6/6 SA KB lunge to snatch
• 5/5 renegade rows
• rest 1:00

STRENGTH CONDITIONING

30:30 x 4 Rounds

• pull-ups
• bands fixed to rig – sprint to back peddle (double up bands and wear around waist)
• OH plate lunges
• Turf Lane – jam ball squat & toss as far as possible