WARM UP

5 Minutes Coaches Choice General Mobility/Dynamic 

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2 x’s Ea. Ladder Drill:
2 feet hops
SL hops (L/R)
2  forward – 1 back (2 feet)
SL 2 forward – 1 back (L/R)
SL lateral in-out (L/R)
SL zig zag – (L/R)

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2 Rounds:
5/5 SL box jumps
5/5 SL squat
5/5 1/4 getup

PART I.

5 Rounds Of:

• 3/3 TGU
• 10 knees to elbows
• 15 wall ball shots
• 2 Lengths heavy farmer carry

PART II.

4 Rounds – clock does not stop

1:00 – box jump overs
1:00 – rower
1:00 plate sit-ups
1:00 singles
1:00 rest