MOBILITY & WARM UP

Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.

Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups

SKILLS & SPECIFIC WARM UP
Deadlift – Box Jump

in 8 minutes increase the weight on the bar to do 3 repetitions with the training load

1 Round at workout weight
3 Deadlift
6 Burpees
9 Step Ups

CONDITIONING
“BIG CHIEF CRAZY HORSE”

6 Alternating Rounds with a Partner
While A perform 800 mt Run;
B Perform Amrap:
3 Deadlift #1.2 BW
6 Facing The Bar Burpees
9 Box Jump

• RX: #1.2 BW
• INT: #BW
• BEG: #.8 BW