Foam Roll

Monostructural Movement

-2mins OH KB Waiter Carry

-2mins KB Farmers Walk

-2mins of KB Walk in Rack Position

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

-KB Swings 2x10ea.

-KB Woodchops 2x10ea.

-1 Arm KB Swing Snatch 2x10ea.

Core

-Flutter Kicks 3×30

-Plank 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training (perform each lift for speed)

-Front Squat 8-10×2-3@50-65%

-Tuck Jumps 8-10×3-5 (perform 1 set of tuck jumps following each set of front squats)

-RDL 8-10×2-3@50-65%

-Fast Skipping 8-10×10 (perform 1 set of fast skips following each set of RDL)

-Split Squat 8-10×2-3@50-65%

-Side Hop 8-10×6-8 (perform 1 set of side hop following each set of split squats)

Interval Training

Run 1600m, 800m, 400m, 800m, 1600m @1:1 work to rest ratio

Cool Down

-Static Stretching/Yoga