Warm Up

*alternate jogging with mobility

• jog 3 lengths
• mobility – walking quad stretch & reach, walking hamstring, frankensteins, high knees, tactical frog (60s)

Activation

*x4 Ea – 1st exercise 30 sec, 2nd exercise 20 sec, 3rd exercise 10 sec

a. wall sits + monster band oh press + squat jumps

b. partner ball ab toss + partner ball squat & toss + bottom push up hold

Strength #1

a1. 4 x 5/4/4/3 – Barbell Squat w. 3 sec bottom hold (115/155)

a2. max chin up hold

a3. 8 bent over 2 arm DB rows

*Rest 45 sec

Strength #2 X 3

b1. 8/8 barbell rev. lunges (65/85)

b2. 2 lengths bounding

b3. 12-15 seated db curls

b4. 10 Plyo pushups

*rest minimally

METCON x 3-4 rounds

*20 sec each/20 sec transition time

• sled push
• box jumps
• mb slams
• high knees in place
• alternating kb swings
• knees to elbows