Warm up:

(13 min)

Chipper:

1:00 singles
20 air squat calf raise
10 walkout plank + reach
5/5 – 1/4 kb getups
1:00 singles
20 total side lunges
10 act. Sampson
5 KGSU
1:00 singles
20 HR pushups
10 med ball cleans
5 jackknives
1:00 singles
20 supermans
10 dynamic quad stretch
5/5/5 bent over I’s, Y’s, T’s (body weight)

Activation:

3 Rnds:
7/7 SL glutei bridge
7/7 2 feet box jumps to SL stabilization – step down (1 sec hold on SL on box)
Rest :30

PART I.

(23 min)
Energy System Training (last week):

A. 70-80% effort for 12 min
A1. Singles 1:00
A2. 8 total db step up to curl to press + 10 close grip pushups

Rest 2:00 between A/B

B. 90-100% Effort for 6 rounds of :20 Go’s (:10 transition)
B1. BB quick hang cleans (55/75)
B2. Over the bar lateral hops
B3. Turf width side shuffles

PART II.

C. Core
(30:30 x 4 Rounds)
C1. OH plate sit-ups
C2. High plank Opposite Arm/Leg Raise
C3. V-Sits