Warm-Up

Banded Lat Stretch x 60 seconds each side
Banded Hip Flexor Stretch x 60 seconds each side

Followed by…

Two Sets:
Banded Good Mornings x 20 reps
Reverse Snow Angels x 10 reps
Row Sprint Start x 10 pulls

Then…

Accessory work
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Sandbag or Kettlebell Front Squats x 10 reps
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each
Station 3 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Conditioning
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Wall Ball Shots
Rest 2 minutes and repeat for a total of THREE sets.

Record number of wall ball shots completed for each set.