Health, Fitness & Performance:
A. 3-4 Sets:
BB or DB Split Squat; 8-10 reps per side
Romanian Deadlift @30X1 x 10-12 reps
B. If you haven’t done your Spring Leaning Benchmark do “Cindy”
Otherwise do 5 sets of 2 min of work + 2 min rest
Front Squat x 5 reps
Sled Pull Forward x 1 gym length
Sled Pull Bacakward x 1gym length
AMRAP Ball Slams in Remaining time
D. Legs up the wall

A. Warm-Up: Bear, Frog, Tuck Hop, Monkey, Lizard, Crab
B. 4-5 sets:
Skin the cat with inversion or back tuck lever practice, focus on control and flow
In between sets work on Shrimp Squat, Pistol or Deck Squat
C.3-4 sets:
Russian Dips, Ring Dips or Ring Support
Precision Jumps 20 reps, coach’s choice for pattern, use beams or boxes if desired.
D. 5 sets:
V-Sit to Log Roll to Acher x 5 reps back & forth (10 reps total)
Candlestick or Single leg Candlestick x 5
Rest 1 min between sets

A. Turkish Get Up, 5, 4, 3, 2, 1 reps per side
B. 5 Rounds for time:
KB Clean & Press or Clean & Jerk x 10 (5 per side)
Snatch x 12 (6 per side)
KB deadlift x 14 (sumo style)
Mountain Climbers x 16 per side
C. 5 min finisher, 30 sec each:
Pullover situp
Russian Twist
Side to Side plank (like side to side hand switch pushup on KB but without the pushup)