Movement Prep:
Banded Walk Series

Warm Up:
Run/Row 400 Meters then
3 Rounds:

  • 10 Hollow Rocks
  • 10 Supermans
  • 10 Air Squats
  • 3 Wall Walks

Run/Row 400 Meters

Skill/Strength:
3 Rounds
4 Pull-up Negatives (3-5 Sec Descent)
30 Sec. Box Pass-through/Dip/Push-up/Tuck Drill

Conditioning:
10 Min AMRAP

  • 5 Weighted Box Step Ups (55/35 x 2, 20/16) - Left Leg
  • 5 Weighted Box Step Ups (55/35 x 2, 20/16) - Right Leg
  • 10 Burpee Box Jumps
  • 20 Lateral Skier Hops

Scaled:
Light weights and low box
Up-Scaled:
24/20 Box Height