*Coaches Note: before workout begins make sure to recap on sleep challenge & the nutrition tip on the board. burpees are built into todays conditioning

WARM UP

(15 min)

• 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

(4 min)

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

STRENGTH

(28 min)

A. Series: 3 Rounds

• 4/4 Turkish get ups
• 10/10 lateral banded bound (fixed to rig)
• 10/10 sa db bench rows
• rest :60

B. Series: 4 Rounds

• 12 heavy barbell box squats
• 6 box jump – to – squat jump on box
• rest :90

CONDITIONING

5 Rounds Of:

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