WARM UP

20:10 x 4
a) high knees in place + alt. sampson
rest :60
b) wide-outs + down dog cobra
rest :60

30:15 x 4
c) jumping jacks + prone Russian twists

STRENGTH

A. Series: 4 Rounds

• 8/8 SL Barbell RDL
• 2/2 Turkish Get Ups
• 1L Broad Jumps
• 15 Slide Boards Abs
• rest :60

B. Series: 3 Rounds

• 15 Barbell Back Squats
• :45 Wall Sits

CONDITIONING

:20 goes x 4 rounds

• KB snatch – R
• KB snatch – L
• Banded high knees fixed to rig
• Crunches w. feet up
• Handstand hold
• Ice skaters