Warm Up x 2

Aligator Crawl up and Back, 8 med ball rotation throws ea. side, 15 KB swings, 10 t-push-ups, 10 hanging knee raises, 10 forward leg swings ea. side

Mobility
Hip flexor wall stretch x 2:00 ea. side
Hamstring & IT band stretch w/band x 1:00 ea.

Speed

6 x shuttle runs, 2 @ 75%, 2@85%, 2@95-100%

Workout

Run 1 long lap

- 3 rounds:
 • 20 Slam Ball (20/10#)
 • 15 DB PP (20% BW ea. DB)
Run 1 long lap

Intermediate On-Ramp

Run 1 long lap
- 3 rounds:
 • 10 Slam Ball (20/10#)
 • 10 DB PP (15% BW ea. DB)
Run 1 long lap

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