Warm Up

(23 min)

Ladder Drills x 4 Ea.

a1. Jumping Jacks

a2. High skip w. knee drive

-then 2 rounds of: 20 plank jacks + 20 v-sits

b1. Lateral Hops Forward

b2. Lateral In-in-out-out

-then 2 rounds of: 20 bicycle abs + 20 jack knives

c1. Skiers

c2. Lateral H. Knees

-then 2 rounds of: 20 high plank w. knee to elbow + 20 butterfly sit ups

d1. Ickey Shuffle

d2. Lateral Hops

-then 2 rounds of: 20 leg drops + 10/10 mermaid sit ups

Stretch

• 30s/30s Hip Flexor
• 30s/30s Partner Shoulder Stretch (hands clasped behind neck; partner pulls elbows back)

Part I:

HIIT (23 min)

6 Rounds of 40:20

• ex. #1: Thrusters
• ex. #2: Alternated between killers & cone side shuffle killers

4 Rounds of 30:30

• ex. #1: Barbell Rows
• ex. #2: Alternate between turf (width) plate push & OH Farmer Carry + 4 plate OH presses @ end of each length

Part II:

Strength Endurance EMOMx12 Min

• M1 – 10 kb goblet squat + press
• M2 – 8/8 sit outs
• M3 – 6/6 sledge hammer chops on tire
• M4 – 15 plyo push ups
• M5 – 15 bosu: on/on/off/off + 5 boss burpees
• M6 – 15 MB jump slams