WARM UP

Round 1: 4 x ladder high knees + 20 med ball front squats + 10 jack knives + 10 HR pushups
Round 2: 4 x ladder SL hops (2L/2R) + 20 wide step mnt. climbers + 10 superman + 10 inch worms
Round 3: 4 x ladder lateral high knees (2L/2R) + 20 total act. Sampson + 10 total side lunges + 10 walk-out plank & reach
Round 4: 4 x ladder 2 in-2 out + 20 total lateral squat jumps + 10 plank push ups + 10 crunches w. feet – up

PART I.

3 Minutes On/2 Minutes Off:

• 10 back squats + 10 dbl db clean & press + wall sits until time completes

PART II.

20 Minutes AMRAP w. partner “you go I go”

• 2L sled push
• 10 partner leg throws
• 1L TRX sled drag
• 7 ea med ball ab toss
• 10 ea alt. partner box jumps
• 10 American KBS
• 10 OH Med ball partner bounce pass