Warm Up

• Ladder drills x 4 EA
  • High Knees
  • Lateral High Knees (2/2)
  • Ickey Shuffle
• 100 singles
• 10 push ups
• 10 KGSU
• Ladder drills x 4 EA
  • Lateral in-in-out-out (2/2)
  • Quick steps
  • SL hops (2/2)
• 100 singles
• 10 push ups
• 10 KGSU
• Ladder drills x 4 EA
  • 2 Feet In-out-in-out
  • Allies (2/2)
  • Tuck jumps
• 100 singles
• 10 push ups
• 10 KGSU

Mobility

• :45 pvc passthroughs
• :45/45 pic shoulder capsule stretch

Strength

A. Series – 4 Rounds:

• 10.8.8.6 Bench Press
• 10 KB Swings
• 15 tricep kick backs
• rest 1:00

B. Series – 3 Rounds:

• 8.8. 1/2 knee kb clean + press
• 6.6. 1/2 knee kb windmill
• 10 ploy push ups
• 15 db oh tri-ext.
• rest 1:00

WOD

• 1:00 rower/air bike/TM sprint
• 20.16.12.8.4 db box step overs
• 25 sit-ups