Warm UpRow x 5 minutes at a light to medium pace

Honest Hip Cars x 2 reps per side

Hurdle Over-Under Drill x 5 reps per side


PVC platter drill squats x 10

PVC pass thrus x 10

Mobility: MB hamstring curls- feet on MB, bring the ball to your butt, raise the hips, squeeze the glutes and extend the legs.  Then drop the hips and bring the ball back to the butt.  x 15 reps

Banded lat stretch x :45 each side

Hollow banded pulls x 20 reps - lay on floor with band attached to rig.  Establish the hollow position and with no slack in the band pull from overhead to the hips using the lats.

Primer: box jump practice Either use a shorter box or a stack of plates 2 sets of 5 box jumps- it's all about quality here, not quantity!

  • full hip extension
  • build sounds landing mechanics
  • feet flat on landing
  • knees neutral
  • abs braced
  • eyes/chest up
  • pause at top position momentarily
  • step off box if over 20"

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats


For Time

20 burpee box jump overs  24/20"

30 G2OH  75/55

40 OHS  75/55

500m run or row