Monday

Mobility Training:

HAM Complex
10x Hip crossovers (legs straight) each direction
5x Shoulder dislocates
10x Sotts press w/45 lbs. bar
10x Lateral lunges each leg
6x Hand walkouts
3x Scorpion strikes each side

Movement Prep:

7x Jump starts*
30x Hand release push-ups**
5x Jump starts
20x Hand release push-ups
3x Jump starts
10x Hand release push-ups

Work Capacity:

21-15-9 Reps of
Double-unders x2
Burpees

*Jump starts - utilizing a 36 inch box set up a cone 5 yards behind it, perform 3x box jumps then turn and sprint to the cone touch the ground and sprint back completing 1 rep of a jump start.
**At the bottom of each push-up when your chest touches the ground release your hands squeezing your shoulder blades back and together, then continue the push-up pressing up for one rep.