Movement Prep:
Banded Walk Series x 2

Warm-up:
A) 2x:

  • 6 spiderman steps w/ vertical reach
  • 6 banded see saw steps
  • 12 alternating plank reaches

B) 2x:

  • 8 side plank w/ Hip drop and reach
  • 8 Goblet Cossack Squats
  • 16 Russian KB swings

Strength:
1-1-1-1-1-1-1 Front Squat

Conditioning:
21-15-9

  • KB Swings (32/24)
  • Front Squats (135/95)