Warm Up

• 40:20 x 3

  • a1. Row – medium speed
  • a2. Scap Pull ups
  • b1. Wall sits
  • b2. Side Shuffle
  • c1. Treadmill Run
  • c2. Ladder Quick Steps

MOBILITY

:90 Tactical Frog
:30/30 ankle stretch

Part I: CHIPPER

• Barbell Squats – 5/10/15
  • 7 Box Jumps
  • 9 Hindu Pushups
  • 11 2-arm kb cleans
• Barbell Squats – 10/5
  • 11 Wall Ball
  • 9 TRX/Ring Rows
  • 7 2-arm kb sit-ups

Part II: Sprints, Jumps & Abs

• 1:00 Jump Rope
• 8 Turf Sprint Down Backs
• 10 MB Leg Drops
• 1:00 Jump Rope
• 6 Turf Sprint Down Backs
• 10 MB Leg Drops
• 1:00 Jump Rope
• 4 Turf Sprint Down Backs
• 10 MB Leg Drops
• 1:00 Jump Rope
• 2 Turf Sprint Down Backs
• 10 MB Leg Drops