WARM UP

Ladder Drills x 4 Sets Each:

• high knees
• forward moving in-in-out-out
• lateral high knees (2/2)
• SL hops (2/2)
• 2 feet hops

MOBILITY

:90 Tactical frog
1:00/1:00 1/2 knee hip flexor stretch

PART I.

EMOM x 25 Minutes:

• M1 – 10 BB push press
• M2 – :30 side shuffle – turf width
• M3 – 10 double db snatch
• M4 – :30 singles
• M5 – 20 banded bicep curls

REST 4:00 Between Part I/II

PART II.

20 Minute AMRAP

• 8 lengths shuttle run
• 10 hanging knees to chest
• 10 wall ball
• 4 lengths grapevine
• 10 hollow rock
• 10 over the shoulder dead bounce med ball
• :30 side plank – R
• :30 side plank – L