SUNDAY WORKOUT

GW
10 ANCHORED SQUATS
10 SWING KICKS
10 WALL SCAP STRETCHES
PVC MOBILITY

WARM UP
AGILITY LADDER
1MIN ON- 30 SEC REST
SPRINT
ICKY
LATERAL HI KNEES
SKIERS
2 IN 2 OUT

STRENGTH WORK


CONVENTIONAL DEADLIFTS
5 X 70%  
5 X 75% 
4 X 80%
4 X 85%
​W/ 3 SECOND PAUSE AT TOP OF EACH REP


CONDITIONING
25 KBELL SWINGS 
50 DU'S OR 100 SINGLES

4 ROUNDS FOR TIME

SUGGESTED WEIGHTS FOR KBELL
BEGINNER - 15/20# - 25/35#
INTERMEDIATE - LADIES 25# - 45#
​ADVANCED  -  LADIES 35# MEN - 50#