WARM UP

Cone Drills x 2 Rounds Each Group

a. series:

• cones 1-2: high knees
• cones 2-3: lunge to knee grab
• cones 3-4: butt kicks
• 5 plyo pushups

b. series:

• cones 1-2: sprint – back peddle x 4
• cones 2-3: traveling SL rdl
• cones 3-4: sprint – back peddle x 4
• 5 squat jumps

c. series:

• cones 1-2: bounding
• cones 2-3: dynamic quad stretch
• cones 3-4: bounding
• 5 jack knives

-then-

3 Rounds:

• 5 depth jump to squat jump
• 5/5 kb cleans
• 5/5 SL med ball slams

MOBILITY/FLEXIBILITY

1:00/1:00 pvc front rack stretch

STRENGTH

A. Series – 12 Min AMRAP

• 5 barbell thrusters
• 4 barbell high pulls
• 3 barbell bent over rows
• 2 max height box jumps
• rest as needed

Rest 3:00

B. Series – 3 Rounds

• 10/10 alternating kb strict press
• 8 UH pullups
• 2L db lunges
• rest 1:00

Rest 3:00

C. Series – 3 Rounds

• 3/3 db snatch
• 8/8 db step-up-hammer curl
• 40 med ball ab twists
• 25 crunches with feet up
• rest 1:00