Mobilize, then:
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps
and finish with …
400 Meter Run with Med-Ball
A.
Every 30 seconds, for 2 minutes (4 sets) of:
Candlestick Roll to Pistol Squat or Pistol Squat Balance x 4 reps (alternate feet)
Followed by. . .
Every minute, on the minute, for 5 minutes (5 sets) of:
Alternating Pistol Squat Negative to Pistol Balance x 4 reps @ 45A1 (use Kettlebell in a Goblet Hold for more difficulty)
Followed by. . .
Every 60 seconds, for 4:00, complete:
Alternating Pistols x 10-12 reps
B.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift x 3 reps @ 70%
(these can be touch and go)
C.
Emom, for 30 minutes (6 sets):
1 – 15 Double-Unders + 6 DB Hang Power Cleans (50/35 lbs)
2 – 15 Double-Unders + 7 DB Shoulder to Overhead (50/35 lbs)
3 – 15 Double-Unders + 8 GHD Sit-Ups
4 – 10 Burpee Box Jump-Overs (24/20″)
5 – Rest