Warm-up
0-5:00
Briefing
5:00-15:00
Scorpion x20
Pronated Y’s x20
Pronated T’s x20
Pronated Presses x10
Shoulder Press PVC Demo
15:00-30:00
Shoulder Press (5×10)
Skill Work
30-40:00
High Leg Kicks
Leg Cradle
Single Leg Run
High Knees
Bum Kickers
Wall Slides
Ankling to Sprint
40:00-60:00
Metcon (10 Rounds for time)
5 Rounds-Every 2 Minutes
100m Sprint
1@80%
1@90%
3@100%
3 Minute Rest
5 EMOM
50m Sprint @100%