Stop, Drop, and Roll.

Mobility: “Limber 11”

Lacrosse Ball (Glutes)

Lacrosse Ball (Calves)

Banded Hamstring floss (10 each leg)

Banded Hip Distraction x 30 seconds

Bent Knee Iron Cross (Knees together, palms down, head opposite) x 8 (each)

Rollover to V-Sit x 8

Fire Hydrants x 10 (Each)

Mountain Climbers x 10 (Each)

Kossack Squats (Side lunge) x 8 (Each)

Seated 90/90 Stretch x 30 Seconds

Couch Stretch x 30 Seconds

Front Squat (3-2-1-1-1-1-3)

(Rest 2-3 minutes between sets)

* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 3 reps @ 90%

MetCon (Time):

100 Barbell OH Walking Lunges (100/70)

*Each time the bar is dropped from OH lockout; you must do 30 Double Unders before continuing*

Midline (Circuit): 3 Rounds of,

*Not for time*

15 Abmat Situps
10 Barbell Rollouts
15 GHD sit-ups

“Individuals play the game, but teams beat the odds.” – Navy Seals