WARM UP

• easy speed 200M run + 20 banded squats + 20/20 mini band clam shells + 2L lateral band walk
• medium speed 200M run + 20 banded squats + 20/20 mini band clam shells + 2L lateral band walk
• fast speed 200M run + 20 banded squats + 20/20 mini band clam shells + 2L lateral band walk

MOBILITY

• :90 wall – hip stretch (lying on back, legs straight against wall)
• :90 wall adductor stretch (feet neutral)

STRENGTH

A. Series: 3 Rounds

• 8.8. DB Box Step up to Press
• 15/15 sa db bench rows
• 8.8. Landmine rotation
• rest :60

B. Series: 4 Rounds

• 12.12. landmine bent over rows
• 2L traveling BW reverse lunges
• 8.8. SL KB RDL
• rest 1:00

CONDITIONING

5 Rounds Of:

• 5 burpees
• 5/5 alt. DB snatch
• 15 med ball slams
• 10 butterfly situps
• 5 knees to elbows