WARM UP

  • 4 LAPS
  • 2 MINUTE JUMP ROPE
  • FOAM ROLLING
  • IRON CROSS 10 EACH SIDE
  • GRASSHOPPER 10 EACH SIDE

MOBILITY/STRENGTH

3 ROUNDS  

  • 12 SQUAT JUMPS WITH PVC PIPE
  • 10 SIT-UPS
  • 8 PULL-UPS

STRENGTH

  • 5X3 FRONT SQUAT
  • 5X3 DEADLIFT
  • 3 ROUNDS OF 5 MILITARY PRESS, 5 PUSH PRESS, 5 SPLIT JERKS  
  • *TRY NOT TO PUT THE BAR DOWN UNTIL AFTER EACH ROUND

W.O.D. 

  • BROAD JUMP BEST OUT OF 5 JUMPS

COOL DOWN

  • 800 METER RUN OR 2 LAPS OUTSIDE
  • OR 800 METER ROW
  • GREEN BAND STRETCH
  • FOAM ROLL