Warm-Up/ Dynamic Flex:
– Simon Says
– Sampson Lunge
– Butt Kicks
– Inverted Toe Touch
– Frog Jumps

Explosive/ Plyometric:
– Broad Jump: 3 x 3 Max Effort Jumps

MetCon: 3 Person Team
“Conga Line” – 3 Rounds For Time
– 500m Row
– 25 KBS @ 53/35
– 25 MB AbMat Sit-Ups @ 20/14
*Athletes must advance together and work together

SATURDAY CHALLENGE:
1a. Max Reps Bench Press @ 45/35
1b. 1:00 Rear Dealt Swim

Recovery:
– Banded Ham/ Hip
– Childs pose