WARM UP
Activation x 2 Rounds:
- 6/6 – 1/2 kneeling kb windmill
- 5 negative push-ups (3-1-1)
Flexibility:
- 1:00/1:00 calve stretch
- 1:00/1:00 kneeling hip flexor stretch
PART I.
a) 30:30 x 4 Rounds:
- deficit pushups
- banded sprint to back peddle – fixed to rig
- alt. power step-ups
- plate sit-ups
REST 4:00
b) 30:30 x 4 Rounds:
- rower
- ice skaters
- med ball slams
- bicycle abs
REST 4:00
PART II.
10 minute 100M partner sprint relay