WARM UP

(15 min)

4 x’s Ea Ladder Drill

a) high knees
a) wide-outs
a) lateral in-in-out-out (2/2)

-then- 1 round med ball parter 1/2 kneeling lateral toss (10/10 ea side) + 10 push ups

b) forward moving in-in-out-out
b) ickey shuffle
b) lateral high knees (2/2)

-then- 1 round med ball seated lateral toss (10/10 ea side) + 10 push ups

c) 2 feet skier hops
c) tuck jumps
c) ali’s (2/2)

-then- 1 round med ball standing lateral toss (10/10 ea side) + 10 push ups

MOBILITY

:60/60 banded lat stretch

PART I.

3 minutes on/2 minutes rest x 4 rounds of:

• 20 total front rack kb lunges
• 15 pull ups
• 10 american KBS
• air squats until time completes

PART II.

:60 go’s until time complete

• 6% incline TM sprint
• jackknives
• banded thruster
• row
• floor wipers
• banded high pulls
• singles
• KGSU
• banded chest press