WARM UP
5:00 footwork & speed ladder
-Coach’s choice of drills
3 rounds:
:30 squat hold with barbell on knees
10 hanging shrugs
10 kip swings
SKILL
E2MOM 10:00:
5 back squat @ 70% 1RM
*All working sets should be at same weight.
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
21 pull ups
15 burpees
*Challenge athletes to do big sets on the pull ups and keep up their pace on the runs. 15:00 time cap.