Sprint Prep #2

3x 10 yd Walking Lunge 10 yd short skip 10 yd high knees 10 yd high knee A-Skips 10 yd push up starts

Sandbag Clean and Squat

5 x 5

Goblet Squat

3 x 15

Push-Up

3 x MAX

1-Arm DB Row

3 x MAX

Side Pillar Static Hold

3 x 0:30

Run

2, 4 @ 400, 200

Run

1 x 3

Ruck

1 x 4

Dynamic Movement Prep 115

1-3 Rounds :20 4 Way Dead Bugs 3 Inch Worm Hands 10y Knee Hug To Horizontal Lunge Twist 10 Pillar to Plank Pressup

Broad Jump

5 x 5

Sandbag Push Press

5 x 5

Strict Pullup

5 x MAX

Single Arm Front Rack Walking Lunge

3 x 20

1-Arm DB Row

3 x 8

Pillar to Plank pressup

3 x 10

1-Arm KB Front Rack Carry

3 x 50

Bear Crawl

3 x 40

Single Arm Farmer Walk

3 x 50

Shuttle Sprint

3 x 40

REST DAY

Recover

DB Snatch

5 x 5

REVERSE WALL CLIMB TO PUSH UP

4 x 4

Sandbag Row

4 x 8

Dynamic Movement Prep 112

1-2 Rounds 5 Scapula Depression :20 Alternating Contralateral Dead bugs :15 / :5 Staggered Stance Arm Swing 5 Strict Pull Ups/Ring Rows

Single Leg RDL

4 x 8

Inchworm

4 x 5

Sandbag Clean

3 x 8

Sandbag Squat

3 x 8

Sandbag Push Press

3 x 8

Sandbag Walking Lunges

3 x 8

Heavy Front Carry

3 x 50

Dynamic Movement Prep 116

60y Jog* :25 Goblet Squat Static Hold ** 2 Ninja Roll Up To Vertical Jump 2R / 2L Leg Cradle Lunge With Lateral Flexion And Extension*** 2 Ninja Roll Up To Vertical Jump 2R / 2L Leg Cradle Lunge W/ Back Heel Touch*** 2 Ninja Roll Up To Vertical Jump 2R / 2L Leg Cradle Lateral Lunge W/ Twist*** * 30 Yards Out, 30 Back. You Know The Drill Shuffles, Skips, Strides, Get Loose ** Start conservative aka LIGHT! We will be progressing as we go *** Breath Scheme! 1 Long Drawn Out Breath

Single Arm Primal Complex

4 x 4

Russian KB Swing

5 x 15

100 yd Shuttle Run

5 x 100

Ruck

1 x 4

REST DAY

Recover