WARM-UP (10)
3 Minute A.B.
200 Feet Walking Lunge
Lunge Hold w/KB
MOBILITY (5)
Crossover Symmetry
Turkish Get-Up Left & Right
5 KB Windmills
INTERVALS (20)
Death By Cals
2, 4, 6...
POWER/STRENGTH (20)
Pause Back Squat
5, 5, 3, 3, 3
Starting at 75
45 "Row No Feet
CONDITIONING (20)
Speed/Strength Endurance
Every 5 Minutes For 20 Minutes
5 Back Squats
10 Jump Squats
50' Broad Jump
60" Sprint on the Rower
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