Warm-up
(20) Iron Cross
(20) Birddogs
(20) walking lunge w/rotation
(10/10) Single leg Glute Bridge
(:30/30) Pidgeon Stretch
(20) Cossack Stretch
(30 yard )banded walks with 5 squats every 5 yards
Strength
Explosive: lower body
5 sets x 5 reps
Seated box jump
Box Squat (5 x 5)
– no bands no chains
– 55-65% of 1 rep max
– wide feet knees out
– hips out on descent
– 1 sec per rep
– short rest
Amrap in 10 min
10 dumbbell thrusters 35/25#
10 weighted step ups 35#/25#
10 burpeesTabataAbs: coaches pic