*Hip Mobility Drills consisting of 15 Air Squats/Butt Kicks/Hi-Knees/75%dive-drive/backwards run/Lateral Shuffles
**All Drills go for 30yds. x2
*Shoulder Mobility Drills consisting of Pass-Thrus w/full press @top/Elbow Pulls above head and across chest both right and left - make dynamic circular motions by leading elbow with
opposite hand/guide 12 push-ups
Buy In/Cash Out:
*20" Plyo Box Jump x40 or 750M C2 Row (Athlete's Choice = perform same movement for both or perform one as buy in then switch movements for cash out)
W.O.D.
13 Minute AMRAP of the following triplet:
- Walking Lunge w/20# Med Ball (hold on shoulder or on/above head - think mid-line) x20yds
- SitUps x10 (soles together/unanchored)
- Carioca Lateral Shuffle w/20 Med Ball (hold on shoulder or on/above head - think mid-line) x20yds
-Johnny
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