WARM UP
(5-7 min)
CONE DRILLS x 2 Rounds
- sprint/back peddle killers (4 cones)
- high knees (1) lunges (2) butt kicks to last cone (3) – turn & repeat
- lateral lunge & reach – L (1) lateral lunge & reach – R (2) groiners (3)
MOBILITY
(2-3 min)
:30/30 leg swings side – to – side
:30/30 leg swings F-B
PART I.
(16 min)
:30 Go’s x 4 Rounds (groups of 2)
- sledgehammer swings – alternating
- sled push (long walking strides – heavy stack)
- ab wheel
- trx tri-ext
- kneeling med ball slams
PART II.
(32 min)
Every 4:00 x 8 Rounds Perform:
- 200M Run
- 20 KBS
- 10 Butterfly Sit-Ups