WARM UP

*2 Groups

• Group A – completes 1 Round of 3 ladder drills plus neg. push ups
• Group B – rows until Group A is complete, then both groups switch before moving onto round 2

Ladder Drills x 4 EA

Round 1:

• High knees
• In-In-Out-Out
• 2 Feet hops
• 5 Neg Push Ups (5-1-1)

Round 2:

• Lateral High Knees (2/2)
• Ickey Shuffle
• Lateral In-In-Out-Out (2/2)
• 5 Neg Push Ups

Round 3:

• Tuck Jumps – skip 1 run
• SL Hops (2/2)
• 2 Feet Forward – 1 Foot Out (2/2)
• 5 Neg Push Ups

STRENGTH

A. Every 2 Min For 12 Minutes Perform:

• 8 Deadlifts
• 4/4 SA DB Thruster
• 10 Jack Knives

B. 3 Rounds Of:

• 10 Push Press
• 10 Banded Push Ups
• 20 Banded Tri-Ext
• Rest 60s

METCON

Get as far up the ladder as you can with time left with rep count:

2.2.2.3.3.3.4.4.4.5.5.5…..keep going

• KB Deadlifts (use 2 KB’s)
• Sprints (in lengths)
• Butterfly Sit Ups