Warmup: ROM, dynamic stretches, 400m run, 50 4ct Mountain climbers, 25 Dips, 15 Banded Lat pull downs
Strength: Bent Over Rows
10 x 5 @ 85%, rest :60-:90 between sets
WOD: 1 minute Tabatas – :40 Work/:20 Rest x 6 Rounds each.
(**Get through all 6 minutes of one exercise before moving onto the next. Allow 1:00 rest between Tabatas)
Broad Jump to Reverse Bear Crawl
Side stepping KB swings
Squat, with 180 jump turn
Ski Abs
Cooldown: Roll out and stretch
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