Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets

Pre-Mobility:Partner hanging T-spine 2x30s each
Health and Fitness

A. “Leg Day”

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Back Squat x 6 reps @ 3011

Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps

Minute 3 – Hollow Rock or Hold x 30-40 seconds

Minute 4 – Bat Wings x 5 reps @ 1215

(hold KBs/DBs in the top position for 5 full second each rep)
B. For time:

50 Wall Ball Shots (20/14 lbs)

100 Double-Unders or 100 singles 

40 Wall Ball Shots

80 Double-Unders

30 Wall Ball Shots

60 Double-Unders
Classic: 

A. Every two minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 80-85%
B. For time:

50 Wall Ball Shots (20/14 lbs)

100 Double-Unders

40 Wall Ball Shots

80 Double-Unders

30 Wall Ball Shots

60 Double-Unders

C. Mobility: Foam Roll