Warm Up
Ladder Drills x3 Each
- Ahlies + wide-outs + lateral 2 in-2 out
Monster Bands – 12 reps
- OH press + bent over rows + rear delt flys + OH pull downs
Ladder Drills x3 Each
- Skiers + fight shuffle + hop-hop-squat
Monster Bands – 12 reps
- OH press + bent over rows + rear delt flys + OH pull downs
Stretch
- :30s/30s seated pretzel
- :30s/30s lying figure 4
PART I: Full body strength
A. 12-10-8-6
- sumo deadlift
- db bent over row
- kb cossack squat
- kb windmill (8/8)
- rest 30 sec
B. 12-10-8-6
- upright row
- sl box/bench squats (5/5)
- db pullover on bench
- 1/4 get ups (3/3)
- rest 30 sec
PART II:
20:10 x 4 Rounds
- turf sprints
- ab mat sit-ups
- squat jumps w. 3 sec bottom hold
- kneeling mb slams
*Rest 2 minutes when complete
20:10 x 4 Rounds
- broad jump over plate
- bicycle abs
- high knees in place
- mountain climbers