warm up
200 rope turn
10 alt. forward lunge
10 alt. reverse lunge
10 side lunge (5R+5L)
backtwist
pvc passthru
leg swing
A. Speed/Agility ladder drills
with med ball 14/10
– ickey shuffle/MB overhead x2
– ickey shuffle backwards/MB overhead x2
– lateral shuffle 2 feet in ea. box/MB chest press x2, per side
– jumping jack/MB shoulder press x2
B. 3 rds for time
20 cal row
17 kb swing 53/35
C. For time – 30sec rest after each set
21-18-15-12-9-6
Burpee/Pull up
D. Core
Tabata style 4 rounds each
– V ups
– superman hold
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