Warm-up Drills
Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Mad Ups II''
Against a 10:00 Running Clock establish a maximum vertical personal record box jump.
Standing Jump PR 32"

''The Twisted Special''
Complete the following for time:
Run 400m
21-15-9 of
Ring Row
Push-ups
Then...
21-15-9 of
Bar Squat Thrusters
Toes-2-Bar
Then...
30 x Burpee Jumping Pull-ups
Then...
200m Portage (Sandbag Carry) - small sandbag