WARM UP

(10-12 Min)

400M Run (1.5 times around building)

• :30 Line Drill (1-2) + 2L High Knees + 1L Side Shuffle (r)
• :30 Line Drill (1-3) + 2L Butt Kicks + 1L Side Shuffle (l)
• :30 Line Drill (1-2-3) + 2L Karoka + 1L Side Shuffle (r)
• :30 Line Drill (2-1-4) + 2L Karoka High Knee + 1L Side Shuffle (l)

400M Run

MOBILITY

(4 Min)

:90 tactical frog
:60/60 pvc front rack stretch

STRENGTH

(33 min)

a1. 4×8 barbell push press
a2. 5 box traveling box jumps x 2 each round (broad jumps for scaled)
*rest :60

b1. 3×10 barbell sumo deadlifts
b2. 12 db chest press
b3. 20 banded KBS
*rest :60

c1. 3×25 banded chest press (fixed to rig)
c2. 10 db curls
c3. 15 ab wheel
*rest :30

METCON

(10-12 minutes)

22 touches in shuttle run (50 feet between cones)
11 burpees
22 med ball sit-ups
11 burpees
22 touches in shuttle run (50 feet between cones)