*Coaches Note – please record scores on whiteboard and take pictures and send to Ryan.

WARM UP

(10-12 min)

• 1 Big Block Run
• 3 Rounds of:
  • :45 singles
  • :30 air squats
  • :15 push ups

MOBILITY/FLEXIBILITY

:90/:90 SMR Calves
:90/:90 SMR Hamstrings

-then-

2L Traveling Hamstring Stretch
2L High Knees
2L Dynamic Hip External Rotation
2L Karoka
2L Dynamic Quad Stretch
2L Butt Kicks

TESTING

1 Mile Run Test – Murphy route

STRENGTH ENDURANCE

“FIGHT GONE BAD”

3 Rounds For Total Reps In 17 Minutes:

• 1 min – Wall Ball
• 1 min – Sumo Deadlift High Pull (75/55lb)
• 1 min – Box Jumps
• 1 min – Push Press (75/55lb)
• 1 min – Max Cal Rows
• 1 min – Rest

*Perform 1 min of work @ each of the 5 stations. Immediately move to the next station after 1 minute. Clock does not reset or stop between exercises. One minute break is allowed before repeating each round.

CORE

Rounds with Time Left:

• 10 slide board abs
• 15/15 banded chops (fixed to rig)
• 15 supermans
• 20 crunches with feet up