Part 1: Conditioning Room - 15 Minutes (pick one)

• Movement & Mobility

Part 2: Accessory Strength - 15 Minutes 

• SUSPENSION PULLS 5 - 10 REPS 
• DB RDL's 8 - 12 REPS 
• LOADED CARRY in PLACE 40 STEPS 

Part 3: QUADSET Conditioning- 18 Minutes

• 30 SECONDS EACH EXERCISE / 60 SECONDS REST 
• 6 ROUNDS TOTAL 

1.  JUMP ROPE / BAG SLAM 
2. FORWARD SPRINT to BACK SHUFFLE 
3. HIGH PLANK HOLD / BEAR CRAWL 
4. LEG LIFTS / SIT UPS 

Part 4: Mobility - 10 Minutes Max

1. Coach led