Warm Up:

400M run

Walking lunge 30’

Walking kicks 30’

10 sit ups

Duck walk 30’

Inchworm 30’

Side lunge 30’

Broad jump 30’


Back Squat




Increase weight ea set

And so begins our next cycle of strength movements with a 5X5 on good ol’ Back Squats.  As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5th rep of set 5 should be the most challenging rep of the day.


EMOM for 15:

Min 1 – 15 GHD Sit Ups

Min 2 – 30-30-30 shuttle sprint*

Min 3 – 3 Power Cleans (185/130)

For the sprint, start at the white line, sprint to the 30’ mark, sprint back to start, then sprint one last time to the 30’ mark.


GHD -> Ab mat sit up


Power Cleans -> as needed

Cool Down:

10 Downward dog to cobra


Heel cord mash – 2 min per

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