WARM UP

3 Rounds:

• 400M run (1st – slow, 2nd – medium, 3rd – fast
• 3L ladder drill (1st – high knees, 2nd – in in out out, 3rd – ickey shuffle)
• 5 walk-out plank + reach
• 10 air squat + calf raise

MOBILITY

• :45 down dog – cobra
• 7/7 active sampson
• 1:00/1:00 1/2 knee hip flex. stretch

STRENGTH

A. 4 Rounds:

• 10 deadlifts
• 12/12 alt. db chest press
• 5/5 SA KB clean squat + press
• rest :90

B. 3 Rounds:

• 10 bent – over bar rows
• 12 trx/ring rear delt flys
• :30 v-sit hold
• rest 1:00

FINISHER

20:10 x 5 Rounds:

• high knees in place
• long lever plank