DSC_0041Health:
A. 4-5 sets:
1 gym width lateral banded walk each direction, add in agility work if ok on knees & ankles
1 gym length inchworm, bear walk or crab walk at easy recovery pace
B. 4-5 sets for quality:
Side Step-Up x 8-10 reps per side
Hollow x 20 sec
Archer x 20 sec
TGU x 2-3 per side
Row or AD 1 min recovery pace
C. Calf stretch or smash 2 min per side.

Fitness & Performance:
A. 4-5 sets:
1 agility ladder, coach’s choice
1 gym length zig zag cone run
1 gym length inchworm, bear walk or crab walk at easy recovery pace
B. EMOTM for 20 min, rotating through stations 5 times:
Lateral Box Jump over or lateral hurdle jump over paralettes x 8-10 reps per side (do step-ups if you have ankle or knee issues)
V-Sit to log roll to Archer x 5 per direction
Crossovers x 8-10 reps reps
Burpee Pullup x 5 reps
C. Calf stretch or smash 2 min per side.

Oly:
A. 3 Position Snatch (pockets, knees, floor), build to heavy set.
B. 3 Position Clean (pockets, knee, floor), build to one heavy set.
C. Behind the neck Jerk, build to heavy single.
D. Front Squat, build to heavy single, then DS 2×2 + 3×3