A. Warm Up

4 sets NFT

10m Reverse Quadruped Crawl

6 Box Jumps (land on one foot 3/leg for coaches challenge)

10 Russian Kettlebell Swings

B. Strength

Pause Push Press

3 sets @ 22X2 Tempo


C. Conditioning

3 rounds for time of:

Airdyne .5/.4 miles

50m Dual KB Front Rack Carry

20 Abmat Sit Ups

10 Dual KB Cleans

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