WARM UP: 20 Monster bands all directions 20 Jumping jacks 20 Seal jumps 10 Reach throughs 10 Push ups 10 Squats 10 GMs 10 Ring Rows 5 Inchworms + 1

WARM UP: 1:00 bike 2X: 6 Burpees 6 Wall Walks :20 Tall ring support :10 Low ring support 10 Box dips 10 GMs 10 Light KBS SKILL: 3 X 5

WARM UP: 1 Set of fence drills 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Hip Opener Stretch 8 Squats 8 Wall squats with band 20 Monster

WARM UP: 2:00 Row 2:00 Jump Rope :30 Hollow body hold :30 Bar hang 10 Air Squats 10 Goblet Squats 2X: 10 total Alternating KB/DB Push Press 5 Single arm

WARM UP: 2X: 10 Total Quadruped Thoracic Rotation 10 Archer Ring Rows 10 Hip Opener Stretch 20 Banded Monster Side Step Ups 5 Baby sqauts 5 Squats with single arm

WARM UP: 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg crossovers total 10 SLSU SKILL: Teams Of 2 1:30 On 1:00 Rest 4 Rounds

WARM UP: 2X: Shuttle Run 5 Burpee Broad jumps 10 Total Quadruped Thoracic Rotation 10 PVC pass throughs 10 TEMPO PVC OHS squats against rig 10 Alternating step ups 10

WARM UP: 2X: 10 DB goblet Squats 10 Single Arm PP, per side 20 Banded Glute Bridges No green or orange band 10 Seated Leg Lifts 20 Plank up downs

WARM UP: Junk Yard Dog 2X 10 Supinated Ring Rows 10 Push ups 16 Alternating Single Arm Push Presses (M: 20kg or 16kg, W: 12kg or 8kb) 10 Goblet Squats

WARM UP: 200m Run Fence Drills 2X: 50 Foot Bear crawl 50 Foot Duck walk 20 Banded Monster Side Step Ups 10 Squats with red band 10 Plank/Downward Dog Toe