WARM UP

20:10 x 4 Rounds Each:

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

MOBILITY/FLEXIBILITY

SMR – 1:00 Each

• adductors
• piriformis

:90 Tactical Frog

STRENGTH

E2MO2M x 16 Minutes:

• 8 double bounce back squats

STRENGTH ENDURANCE

30:30 x 4 Rounds:

• KBS
• Wall sprint drill – knee-hip action/hands on wall with arms straight
• TRX/Ring rows
• Rower
• Alt. DB side – lunges
• Singles