Essentials:
A.
Mobility
Dragon R x 1min
Lizard R x 2min
Dragon L x 1min
Lizard L x 2min
Twisted Cross R x 1min
Twisted Cross L x 1min
Single Leg Saddle R x 1min
Single Leg Saddle L x 1min
Puppy Dog x 1min
B.
10min
Coach Led Ladder Drills
C.
12.3
18min AMRAP
Step Ups x 15 reps 24/20
Shoulder to Overhead x 12 75/45
Knee Ups x 9 reps
Fitness/Performance:
A.
Mobility
Dragon R x 1min
Lizard R x 2min
Dragon L x 1min
Lizard L x 2min
Twisted Cross R x 1min
Twisted Cross L x 1min
Single Leg Saddle R x 1min
Single Leg Saddle L x 1min
Puppy Dog x 1min
B.
10min
Coach Led Ladder Drills
C.
12.3
18min AMRAP
Box Jump x 15 reps 24/20
Shoulder to Overhead x 12 115/75
Toes to bar x 9 reps