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