1.] General Warm Up

2 rounds of:

[200m] Run

[20] Stationary Skaters

[16] Jumping Pull Ups

[12] Agility Ladder Bear Crawls

2.] Specialized Warm Up

Power

3.] Work Capacity #1 

20, 16, 12 reps for time of:

Deadlifts

Dips

Overhead Walking Lunges (weight plate/kb)

4.] Finisher

3 rounds of:

[30 sec] Stationary Bike (max effort sprint)

[30 sec] Bottoms Up Plank

[30 sec] Wall Squat

[30 sec] Handstand Hold (wall)

5.] Cool-down 

5-10 minutes of:

Static Stretching