0:00-0:10 Warm up: Dynamic Warm-up led by coach
Pre-mobility: Overhead rib mobilization
Health and Fitness
A. Four sets of:
A1. Push Press x 6-8 reps, Rest 45 seconds
A2. Single-Leg Box Step-Ups x 6-8 reps each @ 3011
(slowly descend from top of the box and gently tap your heal to the ground before ascending), Rest 45 seconds
A3. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110, Rest 45 seconds
B. Three rounds for time of:
6 Tall Box jumps
12 Wallball
12 Burpees
A. Push Jerk Practice using jerk balance drill (5-10min)

Every 2 minutes, for 20 minutes (10 sets):
2 Push Press + Push Jerk
Build over the course of the 10 sets to something “heavy” for today. Use feel and mechanics dictate load.
B. Three rounds for time of:
6 Tall box jumps (step down)
12 Wallball
18 Burpees
C. 0:30-0:50
3 sets:
Single arm Bent over row x 10 @2111 each arm, rest 45s
GHD Sit up x 15, rest 45s

D. Mobility = Lacrosse ball smash everything