MOVEMENT

AMRAP for Quality in 20 Min

Agility (on a Bumper Plate)

  • Up-Up-Down-Down (Linear) x 20
  • Up-Up-Down-Down (Lateral) x 20
  • Hop Up-Down (Linear) x 20
  • Hop Up-Down (Lateral) x 20

MB Plyo Circuit

  • MB Rainbow Slam x 4/side
  • MB Overhead Throw x 4/side
  • MB Rotational Throw x 4/side

Crossover Symmetry

  • Tall Kneeling IYTs x 10/each
  • Tall Kneeling Face Pull x 10

CONDITIONING

E2MOM for 30 Minutes

  • Round 1: Sled Sprint x 50 yards
  • Round 2: Assault Bike x “Peak RPMs”
  • Round 3: MB Slam x 10

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