Mobility Warm-Up: 10 reps of each movement:
Samson Stretch
High Knee Tuck Jump into a Lunge
Inch Worm x 10 m
Leg Flutters(Lying on Back, do scissor Kicks with legs, 10 each leg)

Active Warm-Up: 3 Rounds at Steady Pace of:
Push-Ups x 10
Broad Jumps x 10
Sprint x 50 m
Backwards Run x 50 m

Kevin’s Notes: Please do Sprint Run and Backwards Outside…

Workout of the Day:

2 sets of the following movements:
Chest 2 Bar Pull-Ups x 10
High Speed Squats x 15
Anchored Sit-Ups x 20
Rest 60 seconds before you start next set…
Do All Three Movements at a good pace with no rest in between…

Rest 5:00-7:00 Minutes

4 Rounds for time of:
Run 200m
Row 250 m

Kevin’s Notes: This is an active recovery day, staying away from a maximal strength workout. However, during your 2 sets of pull-ups, squats, and sit-ups, work as hard as you can. During the 4 rounds for time of running/rowing, this is an all out effort… We want this to be a short met-con with emphasis on speed…