1.] General Warm Up

[400m] Elliptcal or [800m] Stationary Bike

1 Round of

[10] Walking Samson Stretch (fwd)

[10] Walking Lunges (bck)

[10] Walking Straddle Stretch (rt)

[10] Walking Straddle Stretch (lt)

[10] Beast Crawl w/ Loaded Beast Stretch (every 4 steps)

[10] Crab Walk w/ Table Top Stretch (every 4 steps)

Tabata Couplet Interval of:

Lateral Skaters

Down Ups

-4 minutes, work for 20 sec, rest 10 sec, repeat. Alternate movements each interval.

2.] Technique Warm Up

1 Round of:

Power

3.] Strength

5 Rounds of:

[5] Single Leg Deadlifts (per leg)

[5] Bench Press

-Rest as needed b/w rounds.

4.] Work Capacity

20, 16, 12 Reps for Time of:

KB/DB Sit Ups

Towel Knees to Elbows

Burpees

5.] Finisher

1 Round of:

[1 mile] Run

5.] Cool-down 

5-10 minutes of:

Static Stretching