WARM UP

5 Minute General Dynamic

-then-

3 Rounds of :30 Go’s

a. traveling box jumps (4 boxes) or broad jumps
b. speed ladder high knees -or- quick steps
c. turf width side shuffle
d. cone sprint to back peddle

MOBILITY

1:00/1:00 couch stretch
:30 pvc pass throughs
1:00/1:00 pvc shoulder capsule stretch

PART I.

10.9.8.7.6. of:

• db thrusters
• burpees
• med ball sit-ups

5.4.3.2.1. of:

• db squat cleans
• lateral squat jumps (per side)
• leg raises

REST 5:00 and group stretch

PART II.

30:30 x 5-6 rounds of:

• turf length plate push
• singles
• rower
• plate seated Russian twists
• traveling body weight lunges