WARM UP
Ladder drills // leopard crawl back
Ladder drills // walking lunges
1 MB Clean & 10 SQ jump X 3 // Curve 0.02/0.04/0.06
10 - 15mins

MB Clean & SQ

Bench Hop Overs

Curve

Tactical Lunges

Slam ball Side to side Push Ups

Banded/Weighted Hollow Rocks

FIREDRILL
15s ON : 8 s OFF

30s ON : 12 s OFF

Slam ball Timer 20 SQ Jumps : 10s OFF
28 mins
FINISHER

ALL ABOUT THEM SHOULDER CAPS
5 lbs Plates
Kneeling or Short stop Position
20 I's
20 Y's
20 T's
20 Rear Delt Fly's
5 - 8mins