WARM UP (15 minutes)
2 Rounds of:
Air Squats
Bird Dogs
T-Spine Rotation
Alt Worlds Greatest Stretch
Burpees
Swimmers
Alt Scorpions
V-T-Y (unweighted on the floor)
Cossack Squats
Banded Face Pulls
Jumping Pull-ups + negative
*each section should be coach lead and fluid, do not give a rep scheme, have everyone work together as a group and coach throughout
STRENGTH (15 minutes)
Accumulate for Quality
40 Weighted Pull-ups
30/30 Pallof Press
SKILL (7 minutes)
Double Unders
METCON (18 minutes)
5 Rounds for time (18 minute CAP)
5 KB Squat Cleans @ 54/35 (RX+ @ 70/54)
10 Alt KB Lunges
20 Sit-ups
40 Double unders
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