[Franz29]

Warm-Up

Skills
Agility Ladder Drills

Lateral Feet Drill (Ickey Shuffle) x 2

In-Out drill x 2

Tango Drill x 2Instructions can be found here (Link WFS at time of posting)If you don’t have an agility ladder, just draw or imagine a 10 space ladder on the floor.
Strength
Squat 3×5 @ 80, 85, 85% max
Conditioning
With 4 minutes on the clock:
Run 250m
KB Snatch to timePost number of Snatch reps completed
Flexibility and Cool-down
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