Warm Up

• 1L Sampson stretch
• 1L Rev. Lunges
• x 3 of YTWL stretches
• 1L side lunges – R
• 1L side lunges – L
• 15 Air squats to Med Ball
• 1L Heel strike walk
• 1L soldier walks
• 10 x scap look-ups (prone)
• 1L spider crawl
• 1L rev. crab walk
• 15 Med Ball Squat + Toss

Strength

A. 10 Min KB Complex of:

• 10 KB reach to swing
• 5/5 kb rev. lunges
• 10 kb squat clean
• 10 kb close grip push ups
• 5 kb high pull
• rest 45 sec

B. 10 Min of:

• 8 inverted barbell rows
• 1L broad jumps
• :40 hand stand hold
• 6/6 slide board rev. lunges

METCON

20 minutes of:

a. 5/4/3/2/1  +  b. 15/14/13/12/11

a1. turf length sprints + b1. table top knee to elbow (per side)

a2. prisoner lunges (per side) + b2. plank push ups

a3. split jumps (per side) + b3. butterfly sit-ups

a4. cal rows + b4. rev. plank dips