MOVEMENT

Agility Ladder

  • Linear
  • 1 Foot In
  • 2 Feet In
  • In-In-Out-Out (Forward)
  • Hard Crossover
  • In-In-Out (Pause)
  • In-In-Out (AQAP)

Old Faithful

3 Rounds

  • KB Swing x 10
  • Goblet Squat x 5
  • Pull-Up x “easy set”
  • Push-Up x “easy set”

CONDITIONING

AQAP

1 Round

  • Run 400m

3 Rounds

  • Up-Down x 5
  • Push-Up x 10
  • Air Squat x 15

1 Round

  • Run 400m

3 Rounds

  • Up-Down x 5
  • Push-Up x 10
  • Air Squat x 15

1 Round

  • Run 400m

*Time Cap: 20 min

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