Warm Up

• easy ladder shuttle + traveling quad + walking knee to chest + soldier kicks
• medium ladder shuttle + traveling alt side lunge + walking sampson + forward/rev. groiners
• fast ladder shuttle + traveling air squat + high knees + butt kicks

Activation 

2 rounds of:

:30s wall sit
:30s down dog-cobra (no push up)

Strength

A. 15 minutes of:

• 10 Incline Bar Chest Press
• 12 seadted db rear delt flys
• 15 Slide Board Abs
• 5 Pull – ups

B. 10 minutes of:

• 6 Bar Push Press
• 12 explosive cable tricep extensions
• 4/4 SA DB Hang High Pulls
• 6/6 Lateral Squat Jumps

Conditioning

pacer amrap

a. PACER – 30 wall ball
a. rower

b. PACER – 30 kbs
b. down backs

c. PACER – 30 sit-ups
c. box jumps

d. PACER – 30 push ups
d. jump rope

*COACHES NOTE: Partner people in pairs. Person 1 is pacer and Person 2 does 2nd exercise until P1 completes. After P1 completes have them flip/flop exercises before moving onto next group of exercises.