Warm Up

Shoulder Mobility
Hip and hamstring stretch
Joint mobility

10 Air Squat
5 Squats with double bounce
Squat to bottom then rock side to side

Agility Ladder

 
Skill / Strength

Dips progression
Box
Band

Squats with 3 second pause @ 70%
Back Squat
3 X 3

 
MetCon

MR.15.10.05
AMRAP
1 set 60 sec, rest 30 sec
2 set 50 sec, rest 20 sec
3 set 40 sec, rest 10 sec
4 set 30 sec

Finish each movement until moving onto the next.

Movements:
1. Sandbag clean and press
2. Plank jacks ( hold plank while legs are open and close)
3. 2 push ups-roll over-2 v ups
4. 2 jump lunges 1 squat jump