Pre work
Warm up that ankle mobility with the band and a KB stretch 
🙂
Fitness Performance Strength Work
Front Squat OR Back Squat- stick with the same squat the entire strength cycle.
4×6 – 4 count lower down- accelerate out of the bottom
***start first set around 65%***
Fitness Performance Workout
Complete the following for time:
21-15-9
Burpee Box Jumps 20/24”
Medball Side Toss (each side)
Rest 1 min
9-6-3
Burpee Pull Ups
KB Snatches/Clean & Press (each arm)
Rest 1 min
3min**2min**1min**
Max Meter Row
**Complete 30 Situps in between each set
Score= Total Time including rest.
Post Work-
Cool down walk/jog.
1min Couch Stretch (each leg)
1min Pec Stretch in Rig
Roll! Roll! Roll!
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