Warm Up: Spend 2 Minutes on each
Run, Row, Ski, or Bike
+
Ladder Drills
Cone Drills (Place 3 Cones 15 Yards apart. Sprint to the middle cone and back to the first cone, sprint to the third cone and back to the first cone)
Skill: Hang Dumbell Power Cleans (Jump, Jump Shrug, Jump Shrug & Catch) Start with fists only, then move to light dumbells.
Strength: 5 Sets
10 Goblet Squats
50 Yard Sled Drags
5 Second Chin Over Bar Holds, Negatives, or Pull Ups
WOD: 8 Minute Partner AMRAP
50 Yard Shuttle Run
10 Box Jumps
10 Hang Dumbell Power Cleans
Game: Spike Ball
