WARM UP

Cone Drills x 2 Rounds Each Group

a. series:

• cones 1-2: high knees
• cones 2-3: lunge to knee grab
• cones 3-4: butt kicks
• 5 plyo pushups

b. series:

• cones 1-2: sprint – back peddle x 4
• cones 2-3: traveling SL rdl
• cones 3-4: sprint – back peddle x 4
• 5 squat jumps

c. series:

• cones 1-2: bounding
• cones 2-3: dynamic quad stretch
• cones 3-4: bounding
• 5 jack knives

-then-

3 Rounds:

• 5/5 depth jump to SL stabilization
• 10 American (FUCK YA) KBS
• 5/5 SL Med Ball Slams

MOBILITY/FLEXIBILITY

:45 pvc pass through
:60/60 pvc front rack stretch
:60 Childs pose

STRENGTH

A. Series – 5 Rounds:

• 5/5/3/3/3 – barbell clean to jerk
• 5 plyo push ups
• 7 box jump to squat jump (on top of box)
• rest :90

B. Series – 3 Rounds:

• 1 length heavy kb lunges
• 15 slide board body saw
• 15/15 unilateral db chest press on ball
• 10 bench reverse hyper extension
• rest :30

C. Series – 2-3 Rounds:

• 15 KB shrugs
• 10 explosive db squat to hammer curl
• rest :30