MOBILITY & WARM UP

Set 1:
:20 Leg Swings / Side
:20 Mountain Climbers
:20 Toe Touch + Jump
:20 Box Step-ups

Set 2:
:20 Alternating Lunges
10 Air Squats
:20 Hops in Place or Jumping Jacks

Set 3:
:20 Alternating Reverse
10 Medball Front Squats
:20 Box Jumps + Step Down

Set 4:
:20 Medball Ground to Overhead
10 Medball Thruster
:20 Box Jumps + Depth Drops

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots

CONDITIONING

“KELLY”
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 12.07.23