WARM UP
Ladder Drills x 4 Sets Each:
- high knees
- forward moving in-in-out-out
- lateral high knees (2/2)
- SL hops (2/2)
- 2 feet hops
MOBILITY
:90 Tactical frog
1:00/1:00 1/2 knee hip flexor stretch
PART I.
EMOM x 25 Minutes:
- M1 – 10 back squats (95/135)
- M2 – :30 side shuffle – turf width
- M3 – 10 double db cleans
- M4 – :30 singles
- M5 – 20 banded bicep curls
REST 4:00 Between Part I/II
PART II.
20 Minute AMRAP
- 8 lengths shuttle run
- 10 hanging knees to chest
- 10 wall ball
- 4 lengths grapevine
- 10 hollow rock
- 10 over the shoulder dead bounce med ball
- :30 side plank – R
- :30 side plank – L