WARM UP

• 2L High knees + 1L active Sampson + 1L traveling air squats
• 2L High knee skip + 1L active Spiderman + 1L traveling SL RDL
• 2L Butt kicks + 1L forward groiners + 1L alt. side lunges
• 2L Lateral high knees + 1L rev. groiners + 1L rev. lunges

MOBILITY

SMR – anything tight/sore 6 min

PART I.

(25 minutes)

Energy System Training:

A. 70-80% Effort for 14 Minutes:

A1. 2:00 Rower

A2. 6/6 – 1/2 kneeling KB windmill + 10 inverted barbell rows

Rest 2:00

B. 90-100% Effort:

21-15-9

• barbell sumo deadlift high pull (75/95)
• wall ball
• box jumps

PART II.

C. Core Series:

     (40:20 x 3 Rounds)

• anti-band rotation – lateral steps – R
• anti-band rotation – lateral steps – L
• hollow hold
• side-plank – R
• side-plank – L
• supermans
• high plank w. hip ext.