Q1 - Warm Up
Jump Rope FS2
Run Long Lap
Dynamic Flex
Band Hip Flexor 2 x 30s
Band Hamstring 2 x 30s
Q2 - Skill & Technique
EMOM 6 min
SL Jump Rope 15e
Burpee + Touch 5
EMOM 6 min
60yd Shuttle 1
Lat Lunge 5e
Q3 - Strength & Power
Wall Ball 10/8/6/4/2
Barbell RollOuts
Q4- MetCon Challenge
Tabata
Partner Chest Pass
Rest 2 minutes
KB Swings - Russian
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