2 Sets:

• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

Skill:

• 25 Double Unders
• 25 Burpee
• 25 Wall Ball
• 25 Hip Extensions
• 25 Push Press 45/35
• 25 Knee to Elbow
• 25 Walking Lunges
• 25 KB Swings 35/25
• 25 Jumping Pull Up – Set bar at mid forearm when standing
• 25 Box Jump

• Mobility

• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

4 Sets: (Every 3:30)

• 4/8 Front Squat/Back Squat @ 94% of Weight used on Friday, July 29

Skill:

• 30 Double Unders
• 30 Burpee
• 30 Wall Ball
• 30 Hip Extensions
• 30 Push Press 45/35
• 30 Knee to Elbow
• 30 Walking Lunges
• 30 KB Swings 35/25
• 30 Jumping Pull Up – Set bar at mid forearm when standing
• 30 Box Jump

• Mobility

2 Sets:

• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

A) 3 Sets:

• Step Ups x 6 each @ 30-35% of 1RM Back Squat
• Push Press x 4 Work up to 85% of 1 RM

• Bent Over Barbell Row x 8
• DB Neutral Grip Shoulder Press x 8 (Build to Max)

• TnG Power Clean x 10 (Build to Max for the Day)

Skill:

• 10 Pistol (Total)
• 5 Strict Handstand Push Up
• 5 Strict Ring Dip
• 50 Double Unders
• 10 Kipping Handstand Push Up
• 10 Kipping Ring Dip

• Mobility