A. Warm-UpĀ 

Banded Hip Flexor Stretch x 1:00 

Banded Iso Dead Bug Hold x 1:00/side

Banded Iso Clam Shell Hold x 1:00/side

Banded Monster Walks x :30/side 

20 Banded Air Squats 

B. Strength CircuitĀ 

Every :90 for 18:00 (3 Sets) 

Station 1 – Back Squat x 10 @ 3011

Station 2 – Tall Box Jump x 10 

Station 3 – Plank x 1:00 

Station 4 – 20 V-Ups 

C. ConditioningĀ 

For Time: 

400 Meter Run 

30 Single Dumbbell Box Step-Ups 

400 Meter Run 

30 Dumbbell Hang Clean and Jerks

400 Meter Run 

30 Alternating Dumbbell Snatches 

Level 1: Dumbbell (15-25/8-15)

Level 2: Dumbbell (35-50/20-35)