Foam Roll & Correctives
Performance Prep
2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea
Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes
Come To Balance x 8 Start - Stop - Start
Speed Mech
Multi Starts x 7 Rt. Knee / Left Knee / Both Knees / Prone / Open Rt. / Open Left / Seated
Agility
Ladders - 2 Feet in each / 1 Foot in each / Rt. Foot Hop / Left Foot Hop / Shuffle / Over 3 - Back 1
Conditioning
KB Swing - :30 Seconds Work / :30 Seconds Rest
10 Total Rounds
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