Warm up: 1 Round
3x20s/10s
20 Push ups
20 Squats
Conditioning:
Pre-conditioning: EMOTM 6
15 MB Slams
15 Jump Squats
20-25Min
Ascending/Descending ladder: 2,4,6…12,10,8,2 (Must complete (all at once) 32/40c Bike before end of workout)
Cal Row
Sandbag cleans w/2 count jump lunge
2KB Swings
Lateral Jump Burpee
T2B/Hanging leg raises
Strength: 10-12mins
6-8 Banded KB Swings
8 Bar Dips
15L/R Banded Bicycles
8L/R DB Rotational step ups
Cash out: If available time; With a partner (2-4 Rounds each)
20Y Banded Sprints
Stretch:
Grab a band