- Foam Roll
- Run 1000m
2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
3. Work Capacity - CHIPPER
For time:
- Walking Lunge Steps, 25 reps
- Pullups, 20 reps
- Box Jumps (20"), 50 reps
- Double Unders, 20 reps
- Ring Dips, 25 reps
- Knees to Elbows, 20 reps
- Kettlebell Swings (70/53#), 30 reps
- Situps, 30 reps
- Hang Squat Cleans (35/25# DB), 20 reps
- Back Extensions, 25 reps
- Wallball Shots (20#), 30 reps
- Rope Climb, 3 ascents
- Walking Lunge Steps, 25 reps
- Pullups, 20 reps
- Box Jumps (20"), 50 reps
- Double Unders, 20 reps
- Ring Dips, 25 reps
- Knees to Elbows, 20 reps
- Kettlebell Swings (70/53#), 30 reps
- Situps, 30 reps
- Hang Squat Cleans (35/25# DB), 20 reps
- Back Extensions, 25 reps
- Wallball Shots (20#), 30 reps
- Rope Climb, 3 ascents
4. Mobility
- Low Back
- Anterior Hip
- Anterior Shoulder
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