WARM UP

(17-20 min)

Ladder Drills x 4 Ea

A. high knees, icky shuffle, 2 feet hop skiers…..then 1 round of 20 KBS + 15 air squats + 10 push ups
B. lateral high knees (L/R), SL hops (L/R), 2 hops forward 1 hop back…..then 1 round of 20 KBS + 15 air squats + 10 push ups
C. wide outs, lateral in in out out (L/R), 2 feet tuck jumps…..then 1 round of 20 KBS + 15 air squats + 10 push ups

-then-

:90 tactical frog
:60/60 pigeon pose

STRENGTH

(29 min)

A. Series: 15 min to find Squat 1RM

• several warm up sets of 3-5 reps
• 2 min rest between 1RM attempts

B. Series: 3 rounds

• 8/8 DB Step up to press
• 2L Lateral Band walking
• 15 bosu sit to stand
• 8/8 lateral KB lunge-Goblet
• 30s rest

METCON

20.18.16.14.12.10.8.6.4.2 Of:

• barbell front rack squats
• over the bar jumps