WARM UP
2 Rounds:
- 10/10 SL glute bridges
- 10/10 quadruped opposite arm/leg raise
- 10/10 SL squat
- 10 kb goodmornings
+
5 Min General Mobility – coaches choice
PART I.
3 x 6 Minute Rounds
A. DB Area:
- 5-4-3-2-1 renegade rows
- 100-100-100-100-100 singles
REST 1:00
B. Turf Area: 6 Min AMRAP
- 30 total side lunges
- 15 sit-ups
- 7 wall balls
REST 1:00
C. In front of Rig: EMOM x 6 Min
- 10 KBS + 4 box jumps
REST 1:00
PART II.
Sprint Relays (groups of 2-3)
- Round 1 (4 x each partner) – med ball carry sprint D/B
- Rest 1:00
- Round 2 (4 x each partner) – sprint D/B + 5 med ball slams
- Rest 1:00
- Round 3 (4 x each partner) – med ball carry side shuffle D/B
- Rest 1:00
- Round 4 (4 x each partner) – sprint D/B to 5 burpees