Warmup
300x single unders
10x banded goblet squats
10x crab walk
10x monster walk
10x banded clam shells per side
10x banded single leg hip bridges per side
10x banded pull aparts
10x banded underhand pull aparts
10x banded external shoulder rotation
10x banded shoulder pass throughs

Conditioning: Speed and Quickness
4 Rounds of :45 work/:15 seconds rest
-truck bed jumps
-hammer swings (alt. direction each round)
-banded ski-ergs
-banded transverse twists (alt. direction each round)
-Mjolnir hammer snatches (alt. hand each round)
-heavy bag striking (focus on speed)

Smoker
-5:00 AMRAP 25m sprints, rest is walk back to start

Core
2 rounds
-10x knees to elbows
-10x reverse hypers
-10x back extensions
-10x KB Russian twists 35#