Warm Up

• 5 Minutes general walking mobility (coaches choice)
• Line Drills: 20 sec drills + 4 width of gym down backs after each line drill
  • 1-2
  • 1-3
  • 1-4
  • 2-3
  • 1-2-3-4
  • 2-1-4-3
• Stretch
  • 90s Childs pose
  • 60s/60s pigeon pose

Strength #1

(12-15 min)

a1. 3×12 Barbell Back Squats

a2. 20 banded underhand rows

a3. 15 db shoulder rotation

*rest 60s

Strength #2

(12-15 min)

b1. 3×10 pull ups

b2. 3×12 barbell upright rows

b3. 3×15 db skull crushers

*rest 60s

METCON

Get as far up the ladder as you can in 12 minutes:

• 2.2.2.2.3.3.3.3.4.4.4.4.5.5.5.5…….continue adding 1 rep each round
• prisoner lunges (per side)
• box jumps
• turf sprints
• butterfly sit ups