Mi-Strength

Warm-Up
Mobility - Ankles/ Quads / Lats
Dynamic - Coaches Choice

Activation / Skill
8 min
Kipping Practice 3 x 10
Bear Crawl Slow 3 x 1 length of Turf
Couch / Wall Stretch 3 x 30sec/side

Strength A
EMOM12
A1 - Seated Straight Leg Monster Band Pull-Downs - 15 (Rig)
A2 - RFE Split Squat - 6/6 (Benches Across Turf)
A3 - KB Plank Push Pull - 6/6 (Edge of Run lane)

Strength B
EMOM9
B1 - 30 Sec Iso-Chin-Up Hold
B2 - KB HVY Lateral Lunges - 8/8
B3 - Sliders Knee Tucks or Pikes - 10

Finisher
3x
Lunge the Turf (Long way) 1 way - body weight
10 - Pull-Ups (Banded or Free Kipping)

2x
100 Jump Ropes
20 MB Sit-Ups to Press
10 MB Slams

3x
150m Row - Max Effort!
10 Push-Ups (3 sec negative to bottom)