MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only

Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Box Jump

3 Rounds
:20 Box Jump Overs
100m Run

CONDITIONING
“EYE TO THE SHINES”*

6 Rounds For Time:
400m Run
12 Box Jump Overs #75/60

*compare to 22.04.22