Warm up(0:00-10:00)
Warm up
Line drill
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Mobility(10:00-12:00)
Elevated pigeon-1:00 min per

Skills/Teach(12:00-22:00)
Box jump
Height
Rebounding

Movement prep:
10 Seconds Small Hops
10 Seconds Tall Hops
4 Step-up / Step-down
4 Jump-up / Step-down

Wallball
Ball high in front
Relax arms

Movement prep:
5 front squat
5 push press
5 thrusters
5 wallballs

Kettlebell swing
Full extension
Hip hinge

Movement prep:
3 kb deadlift
3 russian kbs
3 kettlebell swings

Pull ups
Long hollow body

Movement prep:
10 scap pull ups
5 kip swings
3 strict pull-ups
3 pull ups

Run through(22:00-30:00)
100m run
5 box jumps
5 wallballs

100m run
3 kbs
3 pull ups

Metcon(25)
“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly is:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen is:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Opt(12)
1000m row
5x3 muscle ups/c2b/gym goat
3x5 db curl super w/oh tricep ext
5x100m hill sprints

Finisher
30 w-raise
30 cuff iso
60 double crunch w/leg ext
1:00 min quad stretch per