WARM-UP

BOUNDING PRIMER

2 ROUNDS

12 Front to Back Line Hops

12 Side to Side Line Hops

10 Right/Left Single Leg Hops

5 Max Vertical Jumps

-Quick Rest Between Rounds-

Then Complete…

1 ROUND

8 Low Box Jumps

10 BW Good Mornings

10 Air Squats

10 Elbow Punch

1 ROUND

8 High Box Jumps

10 BB RDL

8 BB UpRight Rows

6 BB Front Squats

STRENGTH (ALL) — ON A 18:00

RUNNING CLOCK… Build to a 2-Rep Heavy Hang Clean*

Hang Clean for load:

#1: 2 reps

WORKOUT (PERFORMANCE)

AMRAP × 9 MINUTES

2-4-6-and so on…

Box Jumps (30/24)

Hang Power Cleans (115/75)

(Score is Reps)

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP x 9 MINUTES

2-4-6-and so on…

Box Jumps (24/20)

Hang Power Cleans (75/55)

(Score is Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Calf Smash on Barbell

:30 Prayer Stretch on Barbell/Foam Roller/ Floor*

5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

• Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
• *Keep back knee off the ground, driving back leg up, actively engaging hips.

Rotate down and away from the leading leg, then twist and reach up towards the leading leg.