MOVEMENT

Cone Drills (Zig Zag)

  • Zig Zag Forward Shuffle x 2​
  • Zig Zag Lateral x 1/direction​
  • Zig Zag Sprint x 2​

Cone Drills (Box)

  • Square Locomotion x 4/direction​
  • X-Drill x 4​

CONDITIONING

AMRAP in 12 Mins

3, 6, 9, 12…​

  • MB Slam​
  • Push-up​
  • Tuck-up​
  • KB Swing​

*Rest 2 mins​

AQAP in 12 Mins

21, 18, 15… (pick up where you finished and decrease)​

  • MB Slam​
  • Push-up​
  • Tuck-up​
  • KB Swing

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