general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

kettlebell figure 8’s x 50 reps

rear bear crawls x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bodyweight complex set up and practice

strength (4 rounds)

one round=recline bar rows x 10 reps + Power Wheel hand walks x 50 feet +  Grinder Kord one-legged squats x 5/5 reps

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

side planks x max hold time on each side

 

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