Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Posterior chain smash and floss

Health and Fitness
A. Three sets of:
A1. Deadlift x 4-6 reps @ 20X1, Rest 60 seconds
A2. Wall Climbs x 3-5 reps, Rest 60 seconds
A3. Double-Under Practice x 60 seconds, Rest 60 seconds
B. In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run

A. Four sets of:
A1. Deadlift x 4-6 reps @ 21X1, Rest 30 seconds
A2. Handstand Push-Ups x 8-12 reps (consecutive or accumulated) or work on Handstand progressions, Rest 2 minutes
B. Every 3min for 6 sets complete:
Hang Power Cleans x 5 reps (135/95)
100M Run
C. Mobility: Coaches choice and led