Warm-up

400m run or 100 single unders

5 Forearm to instep stretch each side

6 inch worms

complete 2 rds of the following

• 10 hollow rocks
• 10 bird dogs
• 3 turkish getups each side with very light weight or no weight – demo 

Skill 

– Practice holding bottom of squat & strict push-ups

• Pause squats – Hold bottom of squat 5-10 seconds complete 10 squats times
• Complete 3 sets of 5 push-ups  use box, chair or stairs – keep back flat – demo 

Metabolic Conditioning 

5 Rounds For Time:  (Keep track of your time 

• 50 Single Unders
• 25 Squats