Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– shoulder press
– wall squats
– broad jump
– double unders

FITNESS-
A. P. Press x 3 x 4
B. RDL x 5 x 3 sets
+
for time
50 meter FW
40 meter walking lunge steps
30 db hang power snatch
20 burpees
10 plank walk outs

PERFORMANCE-
A. PJ x 1 rep x 4 sets @ 75%
+
For time:
50 s2O @ 95/65
50 walking lunge steps
40 db power snatch
50 box jumps, 24/20”
35 burpees
50 K2E
50 kb swings @ 55/35#