Warm up: Dynamic

4 Rounds:

Static Stretching:

3 Rounds: 30 sec each:

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”