Warm up:

x4 Ladder + 10 Reps on pushups + 30 sec on Mobility Bar

• skip w. kneed drive + push ups + corkscrew
• skiers + close grip push ups + golfers swing
• lateral jumps + wide stance push ups + tick tock
• alli’s + right hand offset push ups + oh squat
• sl jumps + left hand offset push ups + pyramid slide

Part I: Strength Endurance

1 Round of: 10/10 Med Ball Chop Jump Lunges

2 Rounds of: 10/10 Med Ball Chop Jump Lunges + 8/8 SL/SA KB RDL

3 Rounds of: 10/10 Med Ball Chop Jump Lunges + 8/8 SL/SA KB RDL + 8/8 SA KB Thrusters

2 Rounds of: 10/10 Alternating MB Push Ups + 15 Med Ball Leg Raises

1 Round of: 10/10 Alternating MB Push Ups

Part II: METCON

Group A: x 3 Ea

P1(pacer) – 15 – 25lb straight arm plate sit ups + 10 tuck jumps + 30 sec rev. plank + 10 squat jumps

P2 – Row like hell until P1 is complete

Group B: Pyramid

Singles (Jump rope) – 50/100/150/200/150/100/50

+

3/3  –  1/4 KB get ups