Warmup Run the Long Block Clean Progression Strength 5x3 Front Squat (sets across) Conditioning 7 Minutes AMRAP 5 KB Goblet Squats 10 Wall Ball Shots 15 Situps

Warmup Speed Ladder Wall Drill 5 Squat Mobility Drill 3 Sets 10 GHD Situps 10 Pullups 10 Ring Pushups 50 Step-ups Conditioning 10! Kettlebell Swings Box Jumps Pushups

Warmup Dynamic Athletic Movement Clean Progression Strength 5/5/5/5/5 Olympic Back Squat Then, 5/5/5/5/5 Push Press

Warmup SAQ Drills Hurdle Over Unders - strict Speed Ladder Power Skips Bounding to one leg balance Single leg bounding 10 Kettlebell Turkish Getup + Windmills Conditioning Every 2 minutes…

Warmup Jump Rope 2 minutes Clean Progression Strength 2-2-2-2-2-2 Front Squat Conditioning 5 Sets Sled Drag 5-10 Power Wheel Rollouts

Warmup Speed Ladder Then 3 Rounds 10 Pullups 10 GHD Situps 10 Power Swings 15 Pushups Strength 5x5 Kettlebell Single Leg Deadlift Conditioning 400 YD Run 15 Ring Dips 3…

Warmup SAQ Drills: Speed Ladder Power Skips for height Power Skips for distance Wall Drill 4 Point Balance Drill Hurdle Over/Unders: Lateral Lunge to Front Lunge to Single leg balance…

Warmup Dynamic Athletic Movement Clean Progression Strength 5x8 Back Squats rest 60 seconds between sets Conditioning 5 sets 20 Pushups Max L-sit or hang rest 60 seconds

Warmup SAQ Drills: Speed Ladder Lateral Shuffle/with Pivot Carioca/with Pivot Broad Jumps 4 Point Balance Drill Approach Box Jumps Conditioning 10 Minutes 5 High Box Jumps 10 Sandbag Halfmoons Max…

Warmup Clean Progression Strength 5x3 Front Squat Conditioning 5 Minutes: 30/30 Max Thrusters Then, Max Plank Hold