WARM UP

3 Rounds:
High Knees D/B
:30 PVC Pass Throughs
Butt Kicks D/B
:30 KB Goblet Squats

+

Line Drills – Long (40:20)
1-2
1-3
1-4
2-3

MOBILITY

10/10 fire hydrants
:90 tactical frog
:30 prayer
:30 rev. prayer

STRENGTH

A. 3×5 front squats (tempo 3-1-1) @90% 1RM – rest 3 min

B1. 3×6 power cleans @ 82% 1RM
B2. 3×10 kb deficit push ups
– rest 2 min

C1. 3×3 shrimp squats
C2. 3×20 lateral db step over
-rest 1 min

ACCESSORY

3 Rounds:

10 slide board abs
10 slide board hamstring curls
10/10 side plank crunches