WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Pose Running for 10′ practice

CONDITIONING

“SPEED UP”*

Run :20 @highest sustained output rest 2:30 – 3:40, rest until recovered. 4-7 sets, stopping when pace drop off or it takes you longer to get up to speed.

Body Armor ( Optional )

3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds