WARM UP

20:10 x 4 Rounds Ea:
a) seated sprint arm action + high knees in place
Rest 1:00 after 4 rounds
b) ALT. KBS + side lunges

-then-

5 Rounds Partner “You Go – I Go” Banded Partner Sprints

• 2L Each (20 sec transition)

MOBILITY

1:00/1:00 calve stretch
1:00/1:00 1/2 knee hip flexor stretch

STRENGTH

A. Series:

• Bench Press
  • 1 Warmup Set
  • 3×3 (175/100)
• 2 Feet Box Jump to SL Stabilization – Step Down
  • 1 sec ISO hold at top
  • 7/7
• Rest :90

B. Series – 3 Rounds:

• 10 – No Stop Back Squats (110/150)
• 8/8 Lateral leap to SL Stabilization w. 1 second ISO hold
• 15 – 2 arm DB quick rows – bent over
• Rest – 1:00

STRENGTH CONDITIONING

4 Rounds Of (clock does not stop):

• 1:00 barbell shoulder to overhead (55/75)
• 1:00 deadlifts (95/115)
• 1:00 rest