1.] General Warm Up

[200m] Summit 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.] Animal Flow

1 Round of:

[30sec] Under Switches

[30sec] Jumping Under Switches

[30sec] Scorpion Switches (from beast)

[30sec] Scorpion Switches (from crab)

[30sec] Side Kickthrough’s

[30sec] Front Kickthrough’s

-Perform movements consecutively without rest using a running clock.

3 Rounds of:

[60sec] Right Under Switch – Left Under Switch –  Right Crab Reach – Left Crab Reach

-Rest 30 sec between rounds.

3.] Work Capacity

“Roller-Coaster”

For Time:

[50] Double Unders / [150] Single Unders

[20] Snatch

[20] Shuttle Sprints (10 yards)

[20] Push Ups (hand release)

[400m] Run

[20] Pull Ups

[20] Box Jumps

[20] Double Push Jerks

[50 Double Unders / [150] Single Unders

4.] Finisher

3 Rounds of:

[20] Half Rainbows (10 per side)

[20] Twisting Knees to Elbows (10 per side)

-Rest no more than 30 sec b/w rounds.

5.] Cool-down 

5-10 minutes of:

Static Stretching