1.] General Warm Up

[400m] Lateral Shuffles (200m right, 200m left)

1 Round of

[10] Walking Knee Hugs

[10] Walking Quad Stretch

[10] Walking Lateral Lunge Stretch (5rt/5lt)

[10] Inch Worm – Upward Dog -Downward Dog

[10] Walking Samson Stretch

2.] Technique Warm Up

1 Round of:

Overhead Squat Warm Up

[10] Passovers

[10] Halos

[10] Overhead Lateral Reach

[10] Skin the Cats

[5] Overhead Squats

[5] Overhead Squats (feet together)

[5] Overhead Squats (hands together)

[5] Overhead Squats (hands & feet together)

3.] Strength & Power

6 Reps EMOTM for 10 minutes of:

Overhead Squats

-Start the clock and perform 6 OHS’s, rest for the remainder of the minute. Repeat this sequence for 10 minutes.

4.] Work Capacity

3 Rounds For Time of:

[400m] Run

[16] Ring Dips

[12] DB Split Cleans (40#’s/25#’s)

5.] Finisher

20,16,12 Reps of:

[12] V Up Raises

[16] Rocking Twists

[20] Crossover Scissor Kicks

6.] Cool-down 

5-10 minutes of:

Static Stretching