MOVEMENT

Sprint Drills

  • Isometric Marching x 5/side
  • Wall March x 10/side
  • Wall March Switch x 5/side
  • Prone Acceleration – 3 x 10 yards

2 Rounds

  • Box Jump x 5
  • Hard-style Plank 3 x 10 sec
  • Rainbow Slam x 5/side

CONDITIONING

Partner Workout

AMRAP in 9

  • Assault Bike x 8 cal
  • Plank Series (Front, Left Side, Right Side)

1 min rest

AMRAP in 9

  • Row x 200m
  • Double KB Front Rack Hold

1 min rest

AMRAP in 9

  • Shuttle Run x 100 yds
  • Wall Sit

1 min rest

*Partner 1: Work / Partner 2: Hold. Switch.

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