WARM UP

(5-7 min)

CONE DRILLS x 2 Rounds

• sprint/back peddle killers (4 cones)
• high knees (1) lunges (2) butt kicks to last cone (3) – turn & repeat
• lateral lunge & reach – L (1) lateral lunge & reach – R (2) groiners (3)

MOBILITY

(2-3 min)

:30/30 leg swings side – to – side
:30/30 leg swings F-B

PART I.

(16 min)

:30 Go’s x 4 Rounds (groups of 2)

• sledgehammer swings – alternating
• sled push (long walking strides – heavy stack)
• ab wheel
• trx tri-ext
• kneeling med ball slams
• hand stand holds (if needed)

PART II.

(32 min)

Every 4:00 x 8 Rounds Perform:

• 200M Run
• 20 KBS
• 10 Butterfly Sit-Ups