MOVEMENT

Linear Active

  • Knee Hug x 15 yards
  • Leg Cradle x 15 yards
  • Toy Soldiers x 15 yards
  • Inch Worm x 3
  • Forward Skip x 15 yards
  • Lateral Skip x 15 yards/side

Zig Zag Cone Drills

  • Forward Sprint x 2
  • Lateral Shuffle x 2
  • Forward/Backward x 2

CONDITIONING

EMOM for 24 minutes

Minute 1-6

  • Wall Ball x 8

Minute 7-12

  • Shuttle Run x 50 yds

Minute 13-18

  • DB Snatch x 3/side

Minute 19-24

  • Bike x Peak RPMs

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