WARM UP

:30 Go’s x 4 Rounds:

• Ladder
  • Round 1 – high knees
  • Round 2 – in-in-out-out
  • Round 3 – 2 feet hops – 2 forward – 1 back
  • Round 4 – tuck jumps
• 4 Cone Drill – sprint, side shuffle (left), back peddle, side shuffle (right), repeat
• Box Jumps
• Knee Grab Sit-ups
• Air Squats

STRENGTH

A. Series – Every 3 Minutes For 18 Minutes Perform:

• 5 Heavy Deadlifts
• 2L Heavy Farmer Carry
• 10 Inverted Rows

B. Series – 3 Rounds:

• 10.10. DB Alt. Chest Press
• 8 UH Pull-ups
• 6 DBL KB Clean + Squat + Press
• Rest 1:00

CONDITIONING

EMOM x 12 MINUTES

• M1 – sprint to back peddle until :30 mark
• M2 – burpees until :30 mark
• M3 – jackknives until :30 mark