Warm Up

• 2 lengths high knees + 1 length lunge w. high knee grab + 15 air squat-calf raise
• 2 lengths butt kicks + 1 length walking quad stretch & reach + 15 close grip push ups
• 2 lengths karaoka + 1 length forward groiners + 15 banded OH press
• 2 lengths karaoka high knee + 1 length rev. groiners + 15 banded good mornings

-then-

Separate into 2-3 groups

• 8 rounds of 2 down back sprints (4 lengths)

*Group 1 goes, then group 2, etc.

Strength

A. Series – 5 Rounds:

• 5×10 Back Squats
• 5×10 GHB Sit-ups
• 4/4 Renegade Rows
• 15 Plate Sit-ups & Press
• Rest 45 sec

B. Series – 4 Rounds:

• 12.12. DB Goblet Kneeling hip hinge w. 1 leg out to side
• 10 BB stiff legged deadlift
• Ball leg curls
• 12 db hammer curls
• rest 1:00