FRIDAY WORKOUT

WARM UP
PVC MOBILITY
BROAD JUMPS
INCH WORMS
HOLLOW ROCKS
30/30 X 2

AGILITY LADDER
SPRINTS
LATERAL HI KNEES
SKATER JUMPS
1 MIN ON - 30 REST EACH

STRENGTH WORK
HEAVY KBELL GOBLET SQUATS
( PICK A CHALLENGING WEIGHT BUT CAN STILL DO 8 REPS)
3 X 8

DUMBBELL SPLIT STANCE PUSH PRESSES
4 X 8
4 REPS LEFT FOOT FORWARD
4 REPS RIGHT FOOT FORWARD


CONDITIONING
​10 ALT. DUMBELL SNATCHES 25/35#
10 T2B - K2E - OR JACKNIVE SIT UPS
10 BALL SLAMS
2 RUNS WALL TO WALL 

4 MIN ON - 1 MIN REST 
3 ROUNDS