200 Meter jog
:45 Goblet Squat Static Hold
4 Ninja Roll Up To Vertical Jump
4R / 4L Leg Cradle Lunge W/ Back Heel Touch
:45 Goblet Squat Static Hold
4 Ninja Roll Up To Vertical Jump
4R/4L Inchworm to Elbow Drop
:45 Goblet Squat Static Hold
4 Ninja Roll Up To Vertical Jump
4R / 4L Leg Cradle Lateral Lunge W/ Twist
200 Meter Jog
A. Dynamic Squat Work
8×5 Banded Back Squats @ 40%-50% of 1RM
Use green band on each side tied to 2 70lb kbs or looped through 2 45lb plates.
Control on the way down and move the bar as fast as humanly possible on the way up. The goal today is to train with speed!
B. 6 RFT:
3 Back Squats (225/115)
5 Strict Pull Ups
4 Shin Hops w/ 25 lb. DB