Wednesday

Mobility Training:

HAM Complex
10x Hip crossovers (legs straight) each direction
5x Shoulder dislocates
15x OHS w/45 lbs. bar
10x Hand walkouts
3x Scorpion strikes each side

Movement Prep:

20x Air squats
18x Lateral lunges
16x Jump squats
14x Jump Lunges
12x Box jumps 24/20 inch box
10x Tuck jumps
8x Lateral box jumps 24/20 inch box
6x 90 degree rotational box jumps 36 inch box
4x One-legged hops onto 24/20 inch box

Strength:

1-1-1
O.H.S

Run 400m

3-3-3
Front Squat

Run 800m

5-5-5
Back Squat

Run 1 mile