Warm Up

3 Rounds

Row :45/Rest :15
Jump Rope :45/Rest :15

Then

3 Rounds

Sprint length of gym, back pedal back

Mobility:

Kicks
Side Lunges
T-Spine Mobility
Hands Elevated Static Spiderman Lunge + Hip Raise + Rotation Watch Video

Performance & Sport

Overhead Squat – Heavy Triple (10:00)

Front Squat – Heavy Double (10:00)

Back Squat – Heavy Single (10:00)

Cash Out

5x :20 AD Sprint/:40 Rest