Warmup
Jump rope for 3 minutes

3 Sets
1 Turkish Getup R/L
10 Down Dog Push-ups
5 Pull-ups
10 minute cap

Strength
Press
3-3-3-3-3
Work up to a 3RM

Conditioning
3 Rounds AFAP
Run 400y
50 Air Squats
25 Double Unders
12 minute cap

Squats are to a Dynamax ball. Your glutes must make contact with the medicine ball every repetition. If your coach no reps you, it is not to be mean, it is to make you better. Sometimes when you are going as fast as possible, you may not realize that you aren’t going through the full range of motion of the exercise. Squat deep and pinch a penny your glutes when you stand up. EVERY TIME.