Warm up: Dynamic

4 Rounds:

• 20 Frankensteins
• 20 SL RDL
• 20 Heel to Hip
• 20 High knee Skips
• 10m Side Shuffle
• 10m Side lunge

Static Stretching:

3 Rounds: 30 sec each:

• Pigeon Pose (Right/ Left Leg)
• Couch Stretch (Right/ Left Leg)
• Squat Holds
• Calf/Ankle Stretch (Right/ Left Leg)

CORE:

• 3X20 GHD Sit ups
• Med Ball Slams: 5×10 40/30lbs
• Med Ball Toss: 5×10 40/30lbs: *This is supposed to be a sprint. Perform like a broad jump throw*

STRENGTH:

• Power Snatch from Blocks (knee level): warm up to 70%. 5×3 -pair w/ 5×5 weighted continuous hurdle hops
• Weighted Plyo Push up: 4×8: 6/4”