MOBILITY & SKILLS
20 active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ R leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
20 active downward dog / alternate toe touch
20 walking high kick
20 walking quad stretch
20m Skip
20 walking lunges combo

CONDITIONING
0-12 1M Run, Max Box Jump Over #50/40
12-15 – Rest
15-22 800m Run, Max Push Ups
22-25 – Rest
25-30 – 400m Run, Pull Ups
All with a Weight Vest or Backpack #10/6
(If you don’t have a vest: BJ#60/50 – Deficit PU)

ACCESSORY WORK
EMOM 10:
Odd – 5 strict HSPU,
Even – Row 15/12 Cals