Warmup:
3x
30 sec hop Scotch
30 Sec Battle Ropes standing
T Spine Movements
Snatch DL with bands 15x1 each
45 @ 50% + (Small) green 2 band for
guys 1 for ladies
For time
Load a sled with 8x
25# plates
drag 100 feet,
remove a plate, l/drag back to start
Repeat until down to
1 plate
Use 15s for ladies
Run in heats!!!
Accessory Work
25-15-10
Band Pulls from
between legs
Big green/little green
Calf raises with bar
on back
On plyo box
Core Work
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