-Warm Up-

2 rounds

Down and back walking hamstring stretch(10 each leg)

5 single arm Russian kb swings

30 sec on the bike (hard pace)

10 banded good mornings

8 banded pull downs

10 Functional progression 1


3-4 sets or 20 minutes which ever comes first

5 windmills each side

8 sumo stance good mornings (light)

:30 second hollow hold


For time : 25 minute cap

With a partner 1 athlete works at a time


Assault Bike Cals

American Kettle Bell Swings 63/44

Abmat Sit-ups