Speed work:

Partner up:

8 rounds for time of:

150m sprints

(4 each partner)

 

…rest 3 minutes…

 

Conditioning:

Individually:

100 Double Unders

75 Sit-ups

50 Sledgehammer Swings (12/8)

25 Wall-Ball Shots (20/14) @ (12/10′)

 

For Time

 

…rest 2 minutes…

 

Strength:

Find 4-rep max

Deadlift

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

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