Warm-up: Joint Mobility/Dynamic

Strength/Conditioning:

20 Minute EMOM

1st Minute – 20-40-20 Shuttle sprint
2nd Minute – 100 Foot Suitcase Carry (50r/50l)
3rd Minute – Max Pushup Ring Support
4th Minute – 100 Foot Rack Walk
5th Minute – Max Ball Slam

*Carry weights as well as Ball slam load is up to you. Be sure to choose a weight that will allow challenging but Unbroken carry. This piece is about attacking your max effort stations today be sure to do so

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)