Warm Up

• TRX Hamstring curls x 10
• Forward Lunge to Airex pad x 5ea (start with bw and work up with dumbells)
• KB Bottoms Up Leg Lowering x 10 ea
• Quadruped T-Spine Rotation x 10ea
• High Knees in Place x 30 sec
  • 4 rounds

Conditioning

• 5 Box Jumps 20/24in
• 25 Kb High Pulls
  • 5 Rounds
  • Rest 2 Min
• 10 KB Front Squat
• 100 Single Jump Ropes
  • 6 rounds
  • Rest 2 min
• 5-10 min rolling and jog/spin cool down (if bike is taken roll out. Try to get in 2 min of light spin or jog to cool down and roll out.