WARM UP

(12 Min)

Movement Drills

• 2L Walking Air Squats
• 2L Walking RDL
• 2L Lateral Lunge & Reach
• 2L Lunge w. Knee Grab

-then-

3 Lot Laps

• 1st – slow
• 2nd – faster
• 3rd – fastest

-then-

:90 Childs Pose

STRENGTH

(23 Min)

a1. 3×3 Deadlifts (120/205)
a2. 5 Max Height Box Jumps to Depth Jump to Broad Jump
a3. 8/8 SA DB Bench Rows (25/45)
*Rest :90

b1. 3×10/10 Barbell Rev. Lunges
b2. 10 KB Goblet Squat Jumps
b3. 10 Med Ball Jump Slams
b4. 10 DB OH Tri-Ext
*Limited Rest

METCON

3-4 Rounds For Time Of:

• 800 Meter Run (Start/Finish outback – sprint around building to street, back through entrance of lot, to back of RPTF building and back inside through back door)
• 10 Pull Ups
• 15 Barbell Shoulder to Overhead (45/65)
• 20 Sit-Ups