WARM UP

2 x :30 Each Group

a1. goblet squats
a2. rotational pushups
a3. med ball scoop toss

b1. kb goodmornings
b2. glute bridges
b3. side lunges

c1. 30:15 turf side shuffle (width)

MOBILITY

10/10 side lying t-spine rotation
:90/90 dowel front rack stretch

STRENGTH

A. Series:

• 4.3.2.1 barbell cleans
• 4 strict pullups
• 2 min rest

B. Series – 4 Rounds:

• 6 barbell push jerks
• :30 kb high plank
• 8 box depth jump – broad jump
• 10 hanging L raise
• rest :90

WOD

100M sprint
21 HC
21 HR Pushups
21 K2E
100M sprint
15 HC
15 HR Pushups
15 K2E
100M sprint
9 HC
9 HR Pushups
( K2E