• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

4 Sets:

• Thruster x 5
• Band Pull a Parts x 10

Skill:

18-15-9-6

• 20-18-14-12 (10 yard shuttle runs)
• DB Thruster

• Mobility

• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

4 Sets:

• Thruster x 5
• Band Pull a Parts x 10

Skill:

27-21-15-9

• 20-18-14-12 (10 yard shuttle runs)
• DB Thruster 45/30

• Mobility

• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) As Long as Possible (Every 90 Seconds)

• 3 Tng Snatch

*Start 95/65 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly. Be smart, focus on quality reps.

B) 4 Sets:

• Clean High Pull x 3 100,100,103,103%

C) 4 Sets:

• Back Squat x 2 (Build to Heavy 2)

Skill:

27-21-15-9

• Row For Calories
• DB Thruster 50/35

• Mobility