WARM UP

• easy ladder shuttle run (3 cones) + 1L dyn. quad + 1L traveling knee to chest
• medium ladder shuttle run + 1L act. Sampson + 1L alt. side lunges
• faster ladder shuttle run + 1L traveling air squats + 1L forward groiners
• fastest ladder shuttle run + 1L traveling lunges + 1L high knees

MOBILITY/FLEXIBILITY

:90/90 SMR calves
:90 SMR T-spine
:90/90 SMR adductors
1:00/1:00 calve stretch

PART I.

3 Rounds For Total Reps (30:30):

:30 db front squats
:30 cal row
:30 HR pushups
:30 singles
:30 db push jerk
:30 bike/TM sprint
Rest 3:00 between rounds

PART II.

EMOM X 15 MIN:

• M1 – 4 down back sprints
• M2 – 10 box jumps
• M3 – 15 OH plate sit-ups