WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Hamstring – Low Back – Hips
STRENGHT
3-3-3-3-3
Power snatch + overhead squat #65% 1RM Snatch
CONDITIONING
5 Rounds For Time
400 mt Run
50 Double Unders
25 Cal Row