WARM UP

*Coaches Note: mobility is built into part I.

3 Rounds:

1:00 singles
1:00 group prone high plank med ball shuffle
1:00 KGSU

PART I.

(32 min)

A. Series – Full Body x 4 Rounds:

• a1 – 8 double kb clean-squat-press
• a2 – 8/8 unilateral kb press – lunge
• a3 – 8/8 unilateral kb thrusters
• a4 – 8 squat jumps
• rest 1:00

B. Series – Mobility Drills & Core x 4 Rounds

(30:15)

• b1 – SL touchdown – R
• b2 – SL touchdown – L
• b3 – band anti-rotation – R
• b4 – band anti-rotation – L
• b5 – infant squats
• b6 – downdog pushups

PART II.

(18 min)

Energy System Training:

C. 70-80% Effort for 10 Minutes:

• c1 – cardio 1:00 (user choice)
• c2 – 15 KBS + 10 leg raises

rest 2:00 after C

D. 90-100% Effort for 4 Rounds Of :15 go’s (10 seconds transition)

• d1 – sprint in place
• d2 – sit-outs
• d3 – db sumo deadlift high pull