WARM UP

20:10 x 4 Rounds Ea:

a. seated sprinter arm action + KGSU
rest 1:00
b. high knees in place + air squat – calf raise
rest 1:00

MOBILITY

SMR – 1:00 Ea:

• adductors
• glutes
• :90 tactical frog

STRENGTH

E90 on 90 x 18 Minutes:

• M1 – 8 double bounce back squats
• M2 – 12 seated L kb floor press
• M3 – 15 db rdl

STRENGTH ENDURANCE

30:30 x 4 Rounds:

• db thrusters
• wall sprint drill – knee/hip action: hands on wall with arms straight
• kbs
• plate accordion crunches
• trx/ring rows
• alt db side lunges