WARM UP

X2 Each:

a1. 2 easy down backs
a2. cones 1-2: high knees
a3. cones 2-3: lunge – knee grab
a4. cones 3-4: traveling hamstring stretch

b1. 2 easy down backs
b2. cones 1-2: butt kicks
b3. cones 2-3: rdl
b4. cones 3-4: heel step walk

c1. 2 easy down backs
c2. cones 1-2: high knee skip
c3. cones 2-3: air squats
c4. cones 3-4: soldier walks

MOBILITY

1:00 cobra
1:00 Childs pose

STRENGTH

A. EMOM x 15 Minutes:

• M1 – 6.6. SA DB thruster
• M2 – 5 plyo pushups + 6.6. side lunges
• M3 – 15 OH plate sit-ups

B. 4 x 5 Minutes AMRAPS

• 4.4. SA DB snatch
• 6.6. power step-ups
• 8 inverted rows
• run 100M
• rest 2:00 between AMRAPS

C. Core x 2-3 Rounds:

• 15.15. power banded chops
• 15 kneeling med ball slams
• 10 leg drops