Movement Prep:

  • 2 Min High Hamstring Roll
  • 2 Min Rotating Plank

Warm-up:

2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 200m Row
  • 10 Russian Lunges
  • 200m Run/Ski
  • 10 See Saw to Vertical Jump
  • Strength:
  • 1-10-1-20-1-30 Deadlift
  • All sets should be unbroken

Conditioning:

  • 9 Min AMRAP
  • 9 Toes-to-bar
  • 9 Hang Clean (135/95)

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