Warm up
2 rounds
6ps Spider-Man push ups
12 air squats
6/3 ring pull ups
Mobility
Rotational focus
Scorpions
Reverse scorpions
Cross reach hurdler stretch
Slow t2l+r (touch left and right hand
Skill
Med ball + sand bag snake relays
Shuttle drill practice (standing, duck walk, bear crawl)
Buddy squats
Conditioning
Emom 12min
6 min
4 Explosive push ups
2 Prone2standing
Clean+thrusters
6min
4 thrusters
