1.] General Warm Up
[400m] Elliptical Trainer
1 Round of
[10] Walking Quad Stretch
[10] Walking Knee Hugs
[10] Walking Figure 4 Stretch
[10] Spiderman Crawl Stretch
[10] Inch Worm w/ Upward & Downward Dog
1 round of Agility Ladder drills:
[10] 2 Per Box (fwd/bck)
[10] Lateral 2 Per Box (right/left)
[10] Diagonal 2 Per Box (fwd/bck)
2.] Technique Warm Up
1 Round of:
3.] Strength/Power
On the Minute Every Minute for 8 minutes:
[5] Clean & Jerks (heavy)
4.] Work Capacity
3 rounds of:
As Many Rounds as Possible in 2 minutes of:
[10] Deadlifts
[10] Shuttle Sprints (10yd)
-Rest 60 sec
As Many Reps as Possible in 60 seconds of:
Wall Balls
-Rest 60 seconds then repeat.
5.] Finisher
3 Rounds of:
[20] Hollow Rocks
[20] Superman Rocks
[30sec] P-Bar L-Sit
-Rest no more than 30 sec b/w rounds.
5.] Cool-down
5-10 minutes of:
Static Stretching
