WARM UP
x 4 Ladder Drills + 10 Reps on Push-ups + :30 mobility bar
- high knee skip + push ups + PVC OHS
- Ickey shuffle + HR push ups + PVC pass throughs
- lateral in-in-out-out (x2 L/R) + down dog pushups + PVC good mornings
- SL hops (x2 L/R) + wide stance push ups + PVC alt. SL RDL
MOBILITY/FLEXIBILITY
1:00/1:00 pigeon pose
:30/:30 T-spine floor trace
PART I.
1 Round Of: 800M run (3 x around)
2 Rounds Of: 10 inverted barbell rows + 5/5 med ball chop lunges
3 Rounds Of: 10/10 SA KB snatches + 10 box jumps +4 burpees
2 Rounds Of: 10 med ball push ups + 10 med ball jump slams
1 Round Of: 800M run (3 x around)
PART II.
Group A – x 3 Rounds Each:
P1 (pacer)
- 15 – 25lb plate sit-ups (straight arms)
- 10 tuck jumps
- 15 slide board body saw
- 10 squat jumps
P2 – Row like hell until P1 is complete
Group B: pyramid
- singles – 50/100/150/100/50
+
- 1/1 Turkish get-ups