Warmup SAQ Drills: Speed Ladder Power Skip for height Power Skip for distance Wall Drill 4 Point Balance Drill Partner Medicine Ball Drills Chest Pass Lateral Pass Overhead Throw Reverse…

Warmup Jump Rope 2 minutes Clean Progression Strength Back Squat 5x5 Conditioning 7 Minutes AMRAP 5 Handstand Pushups 5 Pullups 5 Pistols per leg then 3 minutes AMRAP Jump rope…

Warmup Run the Long Block Clean Progression Strength 5x3 Front Squat (across) Conditioning 6x6 Superset Romanian Deadlift Hanging Leg Raise

Warmup Dynamic Athletic Movement 3 Rounds 10 Kettlebell Crossover Pushups 10 Kettlebell Goblet Squats 10 Kettlebell Halos 10 Kettlebell Swings 30 Second Reverse Plank Strength 1 RM Turkish Getup (use…

Happy Thanksgiving!!! Enjoy the big feast with your family and friends--after the race. Conditioning Gobble Jog Road Race Your choice: Run 10k Run 5k Remember, we have a shortened schedule…

Warmup Dynamic Athletic Movement Clean Progression Strength 5x3 Back Squat Conditioning 10 Minutes AMRAP 5 Pullups 5 Ring Pushups 10 Alternating Multi-directional Lunges

Warmup 3 Rounds Pose Drills - 3 minutes 10 Birddogs 10 Crossover Lunges/leg 10 Downdog Pushups 10 Kettlebell Power Swings Skill Kettlebell Snatch Conditioning 3 Rounds AFAP Run 800M 20…

Warmup Jump Rope - 2 minutes Clean Progression Strength 5x5 Front Squat Conditioning 1. (Squat)Clean + Push Press Max Reps with good technique in 3 minutes Rest 1 minute 2.…

Warmup Clean Progression Strength 5x8 Back Squat (65%) Rest 1 minute between sets Then, 5 Sets 5 Double Kettlebell Single leg deadlifts 5 Pullups 20 Kettlebell Swings

Warmup 3 Rounds Pose Drills - 3 minutes Squat Mobility Sequence 5 Kettlebell Turkish Getups per side 20 Pushups Conditioning 10 Minutes AMRAP 1-2-3-4-5 reps, alternating Burpee Box Jump